Mini-Clubbell or Light Indian Club Warm-up Routine

by Adam Steer

I was going through some of my old video clips and found this Mini-Clubbell warm-up routine I learned from Scott Sonnon. I was using it a lot when ramping up for my Trial by Fire records. And I filmed this tutorial for an online student of mine last year.

It’s a perfect routine for greasing up the shoulders in preparation for heavier club swinging or even for other forms of intense training.

If you like excessively detailed explanations, you might enjoy this video… 😉

It’s a bit dark and gritty, but hopefully you’ll find it useful. Let me know in the comments…

Doug Bueckert December 16, 2009 at 12:17 am


I think this is explained well. Exhaustive detail is not a detriment when trying to pick up movements from video. Together with the warm up at the end I think you’ve provided a very complete set of instructions.


Henri Henell December 16, 2009 at 12:44 am

Hi Adam,

Thanks for the great tutorial – you really explain all details fabulous way – let the understand. I got my mind that this reminds me a lot “Intu-Flow with weights”. This is really thing I’m going to take with me to my trainings routine.


Roger December 16, 2009 at 1:28 am

Bonjour Adam,
Très belle routine … agréable et énergisante !

kenneth December 16, 2009 at 2:19 am

Thanks this is great instruction i am in the UK and have not yet found any clubbells for sale here so these exercises with indian clubs are great

Mark December 16, 2009 at 5:21 am

Hi Kenneth,
They’re not identical to the ones that rmax sell, but either London Kettlebells or Wolverson Fitness sell the clubs. (Wolverson are cheaper but I think carry less stock – worth checking them first though).
Hope this helps.

And thanks Adam. I’ll give that one a try today!


Adam December 16, 2009 at 4:27 pm

Hey Kenneth,

If you want, drop me a line and I’ll hook you up with Alberto, our CST leader in Italy. They have Clubbells available for sale.


Donovan December 16, 2009 at 2:23 am

I am starting my morning with this. Thanks.

Matt December 16, 2009 at 4:00 am

Just getting into clubs (here in Australia)-involved in training fighters-Boxing,Muay Thai & MMA as well as Rugby Players & grapplers.
Awesome stuff for shoulder mobility/stability which we really need in our choosen sports!

Thanks, Matt.

duane deorka December 16, 2009 at 4:19 am

we just got the clubbells yesterday, can`t wait to use warm-up routine this morning-thanks alot.

Greg Castro December 16, 2009 at 7:20 am

Hello Adam,

Your video is splendid. It covers the functional arm and body motion. I am going to add these into my sinawali exercises.


daniel December 16, 2009 at 12:10 pm

Thanks Adam these are great! I really appreciate the description of each exercise.
I can’t wait to try these out.

Jose Mota December 16, 2009 at 12:48 pm


Very good video. By any chance do you know where I can get Indian Clubs or Club Bells of 3# and 4#. I live in California.

Thank you,


Adam December 16, 2009 at 4:23 pm

Hey Jose,

Just follow the link at the top of this page that says “Buy Clubbells.” We show you how to choose the weight and give links to where you can buy them online. Since you’re in the States, you’ll get them quite quickly.


Rocannon Cash MacGregor December 16, 2009 at 12:56 pm

Hola Adam,

Another great vid. Good clear instruction. I liked the follow-along at the end.
Thanks for sharing this one.

julia December 16, 2009 at 1:00 pm

Wow-beautiful routine-not sure my clients will be coordinated enough to incorporate parry twirl, but then again, they continually surprise me! Very helpful and greatly appreciated! Hurry up with the black book…club devotees everywhere thank you and wonder if you’ll be doing anything EVER in South Florida?

Adam December 16, 2009 at 4:22 pm

Hey Julia,

As soon as you bring us down there… 🙂


Adam December 16, 2009 at 4:28 pm

Hey Everyone,

Thanks for the great feedback. Makes me want to find some more goodies for you before Christmas… 😉


Stephen December 16, 2009 at 6:33 pm

This video showed a fun way to warm up. I also noticed that the form looks very important and should be honored as much as possible to avoid any injury. I want to make my own club bells so I can try it soon.

Dennis December 18, 2009 at 5:52 am

Hey Adam,

Great instructional video and technique, is their a way to save this video on my computer or burn it onto a disk?

John Sifferman December 18, 2009 at 9:01 am

Another great video, Adam. I’ll take your old, excessively detailed explanations any day.

Bill LeStrange December 18, 2009 at 9:23 am

I like the routine and explanations. I am going to find this very useful in my own practice.

Johnny Bird December 18, 2009 at 9:46 am


As always, your instruction is clear and concise, and your ideas transfer into my training immediately!
Quick question: I currently have a pair of 15s and a 35, and I am trying to squeeze every bit of usage out of them before I plunk down the cash for different sizes. Which would be the better choice for me to add some light warm up/active recovery work: mini-clubbells or the 5lb clubbells? (As a reference point: I have been working with the 15s and the 35 for about 8 months now, and can complete the TBF with the 15s at zero choke in 22-24 minutes.)



Adam December 18, 2009 at 10:22 am

Hey Johnny,

It’s pretty much a question of “6 of one and half dozen of the other”… The Minis are a pretty good deal though… I really think this is a great package:

INTU-FLOW Complete Package


Johnny Bird December 18, 2009 at 10:55 am

Good point, man… Thanks!

AL December 19, 2009 at 5:32 pm


Great demonstration and follow up of the exercises. What a way to start your day or to loosen your joints before using the bigger clubbells…THANKS!

Peter December 22, 2009 at 7:48 pm

Just started using the 15#ers, am also doing power lifts with some cleans 2 days a week and keeping up with KB’s–just because you asked for feedback–this one more tool is just too much for me at this time–i’d rather just warm up using the movements i’m training–otherwise excellent instruction as always!

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