Benefits of the Clubbell Shield Cast for Shoulder Strength and Mobility

If you're looking for an exercise that improves arm strength, develops shoulder strength and mobility , and strengthens your posture , the Clubbell Shield Cast is for you.

An ancestral exercise widely practiced in the world of Indian wrestling, but also in traditional warrior physical preparation with karlakattai, as well as in the ancestor of martial arts, kalaripayattu.

This is one of the rare exercises that combines grip strength , rotational core strength , and joint mobility.

Many benefits for a movement directly derived from ancestral and warrior combat techniques.

What are the origins of the one-handed Shield Cast?

To understand why this exercise is beneficial, we must go back to its origins.

One-handed Shield Cast as a physical practice has its roots in Indian ( Pehlwani ) and Persian ( Pahlevani ) wrestling traditions.

But it is initially a warlike movement.

It faithfully reproduces the movements used to protect oneself with a shield and to strike with a weapon during duels.

In addition to developing exceptional rotational strength , this move also improves your ability to control a heavy moving object.

Why do Shield Cast one-handed?

Performing Shield Cast regularly goes far beyond improving strength.

Here are several reasons why this exercise is a mainstay in functional and conditioning training:

Improved shoulder mobility and health

Performed with light loads, this movement acts as a natural rehabilitation of the shoulder.

It will be necessary to promote a full range of motion and to strengthen the stabilizing muscles of the scapula .

If you suffer from shoulder pain or limited mobility, this exercise will help release tension and regain flexibility.

Grip strengthening (grip strength)

Each rotation requires a solid grip on the mace or clubbell.

This helps strengthen your grip strength , which is essential for optimal performance in athletics and sports, but also in everyday activities where hand and forearm strength is an asset for better living. “Be strong to be useful” Georges Hébert

Strength and rotational sheathing

The Shield Cast doesn't just train your arms and shoulders.

It also works your rotational core , which is important for stabilizing the body in twisting movements.

This improves your ability to transfer force through the torso and protect your spine from injury.

Posture and reopening of the rib cage

In a world where sedentary lifestyles and prolonged sitting have become the norm, the Shield Cast provides a counterbalance.

By opening the rib cage, it helps correct slumped posture by reactivating often neglected postural muscles.

How to properly perform the one-handed Shield Cast?

Executing the Clubbell One Hand Shield Cast requires precision and good neuromuscular control.

You will need to start with very light loads to acquire the movement.

1. Starting Position: Hold the clubbell with one hand, with your forearm angled at a 90-degree angle , and your elbow close to your body.
2. Rotation Phase: With a controlled but fluid motion, bring the clubbell overhead toward the opposite shoulder, engaging your shoulder and back muscles. The club should pass just above your head. It will then swing naturally toward the weight-bearing shoulder.
3. Return to position: Bring the club back in front of you in a circular motion like a pullover, always maintaining control and firmly squeezing the handle to strengthen your grip.

You must return to the starting position at the finish line, with your elbow tilted at 90 degrees close to your body.

The important thing here is to accompany movement with control . Follow the momentum of the rotating object, but maintain control over it.

This will activate all the muscle areas around the shoulder, but also the stabilizing muscles of the trunk and forearms.

The movement resembles a classic one-arm pullover, but is rotational.

Workload and Progression

As with any physical practice, progression in the Clubbell One Hand Shield Cast must be done gradually.

Volume is more important than load, especially at the beginning. If you're just starting out, start with:

• 5 sets of 5 repetitions per arm.
• Over time, you can progress to 10 sets of 10 repetitions per arm, gradually increasing the weight once you have mastered the movement.

The idea is to promote volume .

Strength work when it comes to the hand and forearm responds best to a long time under tension with gestures repeated many times, all with a high level of control.

The one-arm shield cast is an exercise from the “IRON GRIP” training.

This training aims to give you a real foundation of strength where it matters most: your hand.

It's nonsense to bypass grip strength. The hand is by far the most "functional" tool in your body and should not be a limiting factor.

You'll hear everywhere that it's normal to resort to substitutes to get around grip weaknesses.

“IRON GRIP” is the answer we have at Mouvers.

Grip strength is one of the 3 keys to longevity and performance and should be worked on as a top priority.

The hands, feet and spine are the pillars of our physicality.

It's time to put things back in order.

See you soon,

Nomad Slim
Founder of MOUVERS