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Indian Club Alternate Outer Heart-Shaped Swing

IntermediateStrengthTier T2

A swing with an Indian club in each hand. As one club comes up to the shoulder, you launch the other out to the side, moving your body from side to side.

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

  1. A woman stands in a plain studio, feet apart, holding one wooden club above each shoulder with the buttons facing forward, arms folded up at her sides.

    Step 1 of 5

    Stand in the exercise stance with your feet apart, one club held above each shoulder with the buttons facing forward.

  2. The woman has launched her right club up and out toward the right side, its head rising to the right corner, while her body turns slightly left and her left club still rests above her left shoulder.

    Step 2 of 5

    Launch the right club up and out to the right side as your body turns slightly to the left.

  3. The woman's right club is swinging up toward her right shoulder while her left club launches up and out to the left side; the two clubs move in opposite phases, one landing as the other leaves, her body beginning to sway right.

    Step 3 of 5

    As the right club swings up toward the right shoulder, launch the left club out to the left side - one club lands as the other leaves.

  4. The woman stands mid-alternation: her left club swinging up toward the left shoulder as her right club launches out to the right, her body swaying with the exchange, feet still planted in the exercise stance.

    Step 4 of 5

    Keep the alternation going - as the left club swings up to the shoulder, launch the right club again - swaying your body side to side so each club's momentum counterbalances the other's.

  5. A woman stands in a plain studio, feet apart, holding one wooden club above each shoulder with the buttons facing forward, arms folded up at her sides.

    Step 5 of 5

    Stand in the exercise stance with your feet apart, one club held above each shoulder with the buttons facing forward.

Safety Information

Swing the clubs so that as one comes up to the shoulder the other is launched out, moving the body side to side in the exercise stance and letting each club's momentum counterbalance the other's. Caution: keep the swings controlled, not accelerated. Warning: avoid adding speed and heavier clubs until the swings are mastered. 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.