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Indian Club Double-Handed Front Circles

IntermediateStrengthTier T2

A two-club circle in front of the body. You hold a wooden Indian club in each hand and turn both together through full circles on the front plane.

Targets: Shoulder

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 clubs slightly in front of your legs.
  1. A man stands tall holding one club in each hand, both clubs hanging vertically slightly in front of his thighs, his head facing forward.

    Step 1 of 5

    Stand tall in the exercise stance holding one club in each hand so the clubs hang slightly in front of your legs.

  2. The man rotates both clubs together through the rising half of the front-plane circle, the clubs out to the sides and climbing, kept roughly parallel to each other.

    Step 2 of 5

    Rotate both clubs together on the front plane in front of your body, swinging them out and up through the first half of the circle, keeping them roughly parallel.

  3. The man carries both clubs over the top of the front-plane circle above shoulder height in front of his body, the clubs still roughly parallel, his stance tall and square.

    Step 3 of 5

    Let both clubs continue over the top of the 360-degree circle in front of your body, still roughly parallel, before they descend toward the start.

  4. The man slows both clubs to a stop hanging slightly in front of his thighs, his stance square and tall again, the circle complete.

    Step 4 of 5

    Slow the clubs and stop them back in the start position slightly in front of your legs.

  5. A man stands tall holding one club in each hand, both clubs hanging vertically slightly in front of his thighs, his head facing forward.

    Step 5 of 5

    Stand tall in the exercise stance holding one club in each hand so the clubs hang slightly in front of your legs.

Safety Information

Caution: keep the circles 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.