How To Use Indian Clubs To Enhance Rotation Mechanics During Running

September 20, 2017Nick Ortego Leave a comment

In this post:

use Indian clubs to enhance your torso rotation during running.
proper way to grip and Indian club.

Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

VideoTranscript:
Hey it’s Nick Ortego here. I’m
going to show you this drill with Indian
clubs. It’s kind of specific for the
motion of running when you’re moving
your arms when you’re running. By adding
a little bit of load to the arms with
Indian clubs and the Indian club is on
the end of the leverage. Just one pound
of it on the end of that lever, it’s
gonna create a lot more momentum to
stabilize against and it’s going to
facilitate a little bit of the
contralateral thoracic and hip rotation
that you want. So when the shoulders
rotate this way the hips rotate the
other way like that. The way you start is just
have the Indian clubs in that kind of grip.
Pinkie fingers are kind of halfway onto the
knob and then just start to swing your
arms like you’re running. Your
hand will come toward the midline and
they all move. Elbow goes pretty much
straight back. It’s not a big wide swing.
Elbows are in, the hand kind of
comes toward the midline of the body and
it looks like this as I pick up speed
You see what’s happening at my hips.
Focus in on my hips picking up speed
with my arm swings and to counterbalance
the momentum of these Indian clubs its
facilitating a nice contralateral hip
motion like you need when you’re running.
Give that a try. Got any benefit from
this video, leave a comment below. If
you’d like to get more access to content
not available on the blog or the regular
YouTube channel, then click the link
that’s connected to this video and
you’ll have a chance to sign up for the
Run Better Now VIP club.

How To Do The Sandbag Clean Exercise

September 18, 2017Nick Ortego Leave a comment

In this post:

how to apply the olympic lifting clean technique to the sandbag.
a unconventional tool for metabolic conditioning.

Video Transcript:
Hey it’s Nick Ortego here. I’m going
to show you how to use an exercise
called the clean with the sandbag. It
comes from Olympic lifting but with the
sandbag it’s a little more unstable. It’s
a good overall conditioning exercise
good for general physical preparedness,
just all-around conditioning of the body.
This is The Ultimate Sandbag. What I
like about this model is it has handles
which is useful. It also has some little
tabs on the side that can be useful as
well. The little tabs work your grip
more in the way that a traditional
sandbag would. The handles allow you
to gain a little bit of a grip advantage.
Either way is good but if you want to
work your grip more you’re going to go
with the tabs on the side, kind of soft
but strong. What you want to do is
first always learn how to pick things up
off the floor without rounding your spine.
Hip hinging is what it’s called, so if
you can’t get to the floor, if you can’t
get your hands close to the floor
without rounding your spine, go to work
on hip hinging. I’m gonna put a link in
the notes in the description of this
video so you can hone that in. Once you
have that it’s all a matter of picking
up the sandbag or whatever you’re
picking up off of the floor. Once it’s
about to pass your knees start to use
body momentum. Triple extension knees
hips and ankles extend, shoulders rise
and then you sink underneath. I’ll
show you first with the handles these
handles are placed with the palms facing
there’s also some handles where
your hands are parallel with each other.
Start to lift it, my hands are
about to pass’ my knees bring it up then
squat underneath so it’s a coordinated
pull with all the muscles of the lower
and upper body and then a dip of the
hips arms go forward to squat underneath.
It looks kind of like this you want to
see it with the flaps on the side
requires a little more grip strength
this is what it looks like.
Give that a try. If you get any benefit from it
leave a comment below. If you’d like to get
more access to content not available on
the blog or the regular YouTube channel,
then click the link connected to this
video you’ll have a chance to sign up
for the Run Better Now VIP Club.
Thank you.

How To Perform The Side Swing Exercise With Indian Clubs

August 29, 2017Nick Ortego Leave a comment

In this post:

use Indian clubs for dynamic mobility and upper body warm up.
how to grip Indian clubs.

Dynamic Mobility Drill With Indian Clubs: D2 PNF Movement Pattern

August 28, 2017Nick Ortego Leave a comment

In this post:

use the spiral diagonal D2 pnf movement pattern with Indian clubs.
for warm up or dynamic mobility.

Dynamic Mobility Exercise With Indian Clubs: D1 PNF Pattern

August 25, 2017Nick Ortego Leave a comment

In this post:

use the spiral diagonal D1 pnf movement pattern with Indian clubs.
for warm up or dynamic mobility.

How To Improve Cross Body Activation With Indian Clubs

August 24, 2017August 25, 2017Nick Ortego Leave a comment

In this post:

use Indian Clubs for core activation.
improve your high-performance ability in movements with direction change with and Indian club exercise.
contra-lateral (cross body), spiral/diagonal movement.