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Indian Club Outer Wrist Twist

IntermediateStrengthTier T2

A one-handed club move at the wrist. With your elbow bent in front of you and the club upright, you let it circle forward, out to the side and down around your wrist.

Targets: Wrist

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 vertical and your arm bent.
  1. A woman stands in a plain studio, her right elbow bent at about ninety degrees held out in front of her body, the club gripped vertical in her right hand, base of the club down.

    Step 1 of 5

    Stand with your right elbow bent out in front of your body, holding the club vertical in your right hand.

  2. The woman's club tilts forward and outward off vertical, rotating toward the side, while her right elbow has drifted in toward her body; the wrist stays the fixed pivot of the rotation.

    Step 2 of 5

    Let the club rotate slightly forward and out to the side while your elbow moves freely in toward your body.

  3. The woman's club has swung down to the bottom of its orbit, the base of the club tracing a circle in the air around her relatively fixed right wrist, her elbow bent near her body.

    Step 3 of 5

    Let the club circle down around your fixed wrist - the base of the club tracing a circle in the air at the bottom of the orbit.

  4. The woman's club has rotated outside her bent right arm - out to the side of her body - and rises back to the vertical position, completing the outer wrist twist's circle.

    Step 4 of 5

    Continue the circle so the club rotates outside your arm to the side of your body and comes back up to vertical.

  5. A woman stands in a plain studio, her right elbow bent at about ninety degrees held out in front of her body, the club gripped vertical in her right hand, base of the club down.

    Step 5 of 5

    Stand with your right elbow bent out in front of your body, holding the club vertical in your right hand.

Safety Information

The grip may strongly hold the handle, lightly hold it, or hold the button depending on wrist mobility. 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.