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Indian Club Double-Handed "Helicopter" Circles

IntermediateStrengthTier T2

You stand tall with a wooden Indian club in each hand, arms straight and hanging at your sides. You swing your right club forward and up in a full circle over your head. Then you do the same with your left club.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Circle one club and then the other: each club swings forward, up past the front of your body and straight overhead in a full circle at your side, like a helicopter blade.
  1. A man standing tall, holding one wooden club in each hand, both arms hanging straight down at his sides.

    Step 1 of 4

    Stand tall with your feet a comfortable shoulder-width apart, holding one club in each hand, both arms straight and both clubs hanging down close to your sides.

  2. The same man, now with his right arm straight overhead holding one club, his left arm still down at his side holding the other.

    Step 2 of 4

    Swing your right club forward, up through the front of your body, and straight overhead in one continuous circle, keeping that arm straight and your left club still at your side.

  3. The same man, now with his left arm straight overhead holding one club, his right arm back down at his side holding the other.

    Step 3 of 4

    Let your right club continue down to rest at your right side as you swing your left club forward, up through the front of your body, and straight overhead in the same continuous circle.

  4. A man standing tall, holding one wooden club in each hand, both arms hanging straight down at his sides.

    Step 4 of 4

    Stand tall with your feet a comfortable shoulder-width apart, holding one club in each hand, both arms straight and both clubs hanging down close to your sides.

Breathing

  • Breathe naturally throughout each circle.

Safety Information

If you have a shoulder injury, a rotator cuff problem, or a known strength difference between your two shoulders, ask a health professional before attempting this movement, because double-handed circles are a genuine test of shoulder strength that can expose a weaker side. Warning: practise only in a space with generous clearance on every side and well above your head, with nobody standing close enough to be struck, because this specific exercise is genuinely dangerous to the head. Begin with the lightest available clubs and stop the swing at any point if you feel unsteady or cannot control a club's path. Only light clubs for double-handed circles, and special care, particularly for beginners. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.