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Indian Club Front-Plane Swing Pendulum

IntermediateStrengthTier T2

A one-handed club swing in front of the body. You stand tall and swing a wooden Indian club side to side across the front plane through about 180 degrees.

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 man stands tall in a plain studio, his right arm hanging with the club held slightly forward of his leg but still at the side of his body, knees straight, facing forward.

    Step 1 of 5

    Stand tall with the club hanging in your right hand, held slightly forward but still at the side of your body.

  2. The man swings the club up across the front of his body, the club midway across his front at chest height travelling from right to left, his arm extended toward the far side.

    Step 2 of 5

    Swing the club up across the front of your body, travelling from your right side toward your left on the plane in front of you.

  3. The man holds the club horizontal at his left side at arm's length in front of the body's plane, the arm extended across, the club level with the floor - the far endpoint of the 180-degree arc.

    Step 3 of 5

    Let the club rise to horizontal at your left side - the top of the 180-degree arc.

  4. The man swings the club back across the front of his body toward his right side, the club rising toward horizontal at his right - the return half of the side-to-side pendulum.

    Step 4 of 5

    Swing the club back down and across the front of your body, rising again to horizontal at your right side - completing the 180-degree side-to-side arc.

  5. A man stands tall in a plain studio, his right arm hanging with the club held slightly forward of his leg but still at the side of his body, knees straight, facing forward.

    Step 5 of 5

    Stand tall with the club hanging in your right hand, held slightly forward but still at the side of your body.

Safety Information

Hold the club slightly forward at the side of the body and swing it across the front plane from side to side through about 180 degrees, horizontal to horizontal. The posture options are: the formal or training posture, knees bent to accommodate the movement or kept straight. 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.