12 Feb Elbow, Shoulder, Wrist Stability, Rotation and Coordination
This weighted short bar configuration protocol uses a single short ProBar loaded with the 1.1lb weight (500g). This 3-exercise module requires skill with minimal effort and should be practiced at least 3 times per week.
Since the patterns are asymmetrical, perform the exercises on both sides, especially if you practice a single-sided sport, where your non-dominant side will need to be trained for balance in the body, while your dominant side maintains full ROM.
Beginners can start without the weights added, as the ball ends provide enough resistance and it is important to develop the skill first before progressing to a heavier load.
The first move is performed half-kneeling to focus more on the core activation and the thoracic spine (half-kneeling and tall kneeling positions remove most of the lumbar twist where people tend to naturally have more power). The weight, if loaded, is placed on the same side as the down knee, which provides slightly more resistance as it is more distal from the center of gravity/mass of the body in relation to the movement.
The second move progresses to more speed and power generation, allowing more freedom of movement in the lower extremities to “power through the impact” (imaginary here, but picture a bat hitting a baseball, an axe against a tree, a tennis racket against a ball, etc.). Here, the power is in the recoil, decelerating before “impact” and pulling back as if a rubber band was pulling the arms. The weight, distal from the grip, accelerates with the arc of the movement, creating the challenge.
The Indian Club Pattern 1 is about control of the weight, the movement in a frontal plane addressing the shoulder, elbow and wrist joints while maintaining a tight lumbar area and stiff core.