Mills (Indian Club)

A shoulder and rotator cuff exercise using Indian clubs with a mills motion for mobility and stability development.

Instructions

1. Stand with feet shoulder-width apart, holding Indian clubs in both hands.
2. Allow your arms to hang naturally at your sides.
3. This is your starting position.
4. Begin making large circular motions with the Indian clubs, one going forward while the other goes backward.
5. The clubs should move in opposite directions to create a mills motion.
6. The clubs follow a large circular path around your body.
7. Maintain smooth, controlled movement throughout.
8. Complete the prescribed number of rotations in one direction.
9. Reverse the direction and repeat for the prescribed number of rotations.

Tips

• Start with lighter clubs to master the complex movement pattern.
• This exercise requires significant coordination and shoulder stability.
• Keep your core engaged throughout the movement.
• Move smoothly and deliberately rather than explosively.
• This movement develops shoulder mobility in multiple planes.
• Progress to heavier clubs as you become more proficient with the pattern.