“This is a realm of strength so far beyond my imagination,” 2019 World’s Strongest Man (WSM) Martins Licis said, indulging in the millennia-old art of Persian club swinging, known as Meel Bazi, trained by experts from Powerhouse Persia. The art involves swinging heavy clubs over the shoulders, using total body strength, control, and coordination.
Potential Benefits of Club Swinging
- Shoulder strength, mobility, and resilience
- Increased core stability
- Enhanced body control
- Improved cardio
- Strengthens mental fortitude
Warm-Up Techniques: Board Pushups, and One–Arm Pushups
Licis’ initial task before learning club swinging was a calisthenics warm-up using a Shena, or a wooden push-up board designed to condition warriors for trench crawling with swords. Starting with a push-up variation, shifting forward and back from a standard push-up into an inverted “V” with the hips lifted, akin to a downward dog yoga pose.
“Usually, soldiers in Iran will do this for 30 minutes straight,” Licis’ instructor noted.
Progressing to Shenpya Peach, or “trench push-up,” at the bottom of a push-up, twist to touch nose to elbow. This engages the core, biasing the obliques while stretching the chest and shoulders. The advanced warmup includes one-arm push-ups.
Stone Shield Pressing for Combat Readiness
Transitioning to sang, or wooden replicas of ancient stone shields, the team simulated battle tactics from their backs. “I feel like my enemies are in front of me, and I’m punching with one arm with a shield protecting with the other,” Licis described, honing mental control and rotational power.
This technique translates to ground fighting disciplines and pressing movements, as rotational training can improve shoulder performance and safety by enhancing joint stability through balanced muscle control. (1)
Meel Practice & Heavy Club Mastery
Transitioning to club swinging, Licis warmed his shoulders before jumping into heavy clubs. The shoulders are relatively delicate yet capable of nearly 360 degrees of motion.
Advancing to milangin (i.e., swinging heavy clubs) demands total body strength. “Usually, we do these for long durations, sometimes 15 minutes,” Licis’ coach revealed.
Licis took on the 50-pounders, though carefully, one swing at a time, as he balanced the awkward implements. Meel Focusang, using 70-pound clubs, involves explosive yet precise swings.
“These are the heaviest clubs outside of Iran,” the expert said, demonstrating flawless technique despite having mastered them only recently, despite a lifelong commitment to the discipline.
The setup and execution involve swinging large clubs back for momentum, forward, and flipping them over the handles. This is similar to catching the bar in the starting position during power cleans.
Licis opts for holds instead of overhead swings to preserve his shoulders. “Building this skill takes time and respected technique,” Licis concluded.
More Strongman Content
- 2025 Strongest Man on Earth Results
- 2025 Shaw Classic Men’s Open Results
- 2025 Strongman Champions League World Truck Pull Championships Results
Reference
- Perry J. Anatomy and biomechanics of the shoulder in throwing, swimming, gymnastics, and tennis. Clin Sports Med. 1983 Jul;2(2):247-70. PMID: 9697636.
Featured image: @persianyoga on Instagram
