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Indian Club Side-Swing Pendulum

IntermediateStrengthTier T2

A one-armed club swing beside the body. You stand tall with a wooden Indian club hanging at your side and swing it forward and back through about 180 degrees from the shoulder.

Targets: Shoulder
Muscles: Hamstrings, Gluteus Maximus

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

  • Start with the club hanging at your side.
  1. A woman stands tall in a plain studio facing forward, one wooden club hanging straight down at arm's length by her right side, her elbow and wrist held in one straight line.

    Step 1 of 5

    Stand tall facing forward with the club hanging at arm's length down by your right side, elbow and wrist in one straight line.

  2. The woman has swung the club forward beside her body to horizontal in front of her right shoulder, the club still at arm's length, her elbow and wrist in one straight line, her body still facing forward.

    Step 2 of 5

    Swing the club forward on the plane beside your body, using the shoulder as the fulcrum, until it reaches horizontal in front of the shoulder at arm's length.

  3. The woman is mid-swing as the club drops back through the vertical hanging position beside her right leg, the arm long and the wrist-elbow line straight, the swing carrying on toward the rear.

    Step 3 of 5

    Let the club swing back down through the hanging position beside your body, still on the same plane, carrying toward the rear.

  4. The woman has let the club rise to horizontal behind her body at arm's length - the rear end of the 180-degree arc - her arm long and the elbow-wrist line straight, her body still facing forward.

    Step 4 of 5

    Let the club swing up behind your body to horizontal at arm's length - the far end of the 180-degree pendulum - then let it swing forward again.

  5. A woman stands tall in a plain studio facing forward, one wooden club hanging straight down at arm's length by her right side, her elbow and wrist held in one straight line.

    Step 5 of 5

    Stand tall facing forward with the club hanging at arm's length down by your right side, elbow and wrist in one straight line.

Safety Information

Hold the club at arm's length down by the side, swing it forward and backward beside the body through about 180 degrees using the shoulder as the fulcrum, and keep the elbow and wrist in one straight line. Keep the body facing forward. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. 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.