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Indian Club Alternate Double-Handed Side-Swing Pendulum

IntermediateStrengthTier T2

A swing with an Indian club in each hand at your sides. One club swings forward while the other swings back, and your head and waist turn to look at the rear club.

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 tall holding one club in each hand, both clubs hanging vertically at her sides, her head facing forward and her knees soft.

    Step 1 of 5

    Stand tall in the exercise stance holding one club in each hand, arms relaxed so the clubs hang at your sides.

  2. The woman swings her right club forward and her left club backward beside her legs, her head and waist turned to look at the rearward left club, her knees slightly bent.

    Step 2 of 5

    Swing your right hand's club forward and your left hand's club backward on the side planes, turning your head and waist to look at the club swinging to the rear and bending your knees slightly.

  3. The woman's clubs pass through the bottom of their arcs: her left club now swings forward while her right club swings back, her head and waist turned toward the rearward right club.

    Step 3 of 5

    As the pendulum continues, let the clubs pass the bottom and swap roles - the left hand now swinging forward and the right swinging back, your waist turning the other way.

  4. The woman slows both clubs back to rest hanging vertically at her sides, her head facing forward again and her stance square.

    Step 4 of 5

    Slow both clubs and let the pendulum finish with the clubs hanging back at your sides, your stance square again.

  5. A woman stands tall holding one club in each hand, both clubs hanging vertically at her sides, her head facing forward and her knees soft.

    Step 5 of 5

    Stand tall in the exercise stance holding one club in each hand, arms relaxed so the clubs hang at your sides.

Safety Information

Swing one club forward while the other swings backwards on the side planes, turning the head and waist to look at the club swinging to the rear with the knees slightly bent. 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.