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Indian Club Single-Handed Front Circles

IntermediateStrengthTier T2

A one-handed club circle in front of the body. You stand tall with a wooden Indian club at your side and circle it through a full turn 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

  1. A woman stands tall holding one club in her right hand, the club hanging vertically at her side but just in front of her thigh, her head facing forward.

    Step 1 of 5

    Stand tall in the exercise stance holding the club in one hand, hanging at the side of your body but slightly in front of the leg.

  2. The woman swings the club out and up through the rising half of the front-plane circle, the club now at roughly shoulder height to her front-side, her arm travelling from the shoulder.

    Step 2 of 5

    Swing the club out and up through the first half of a circle on the front plane in front of your body, the arm travelling from the shoulder.

  3. The woman carries the club over the top of the front-plane circle above shoulder height in front of her body, her arm extended, her stance tall and square.

    Step 3 of 5

    Carry the club over the top of the circle in front of your body, the arm extended above, before it descends toward the start.

  4. The woman brings the club back down through the circle to rest hanging at her side just in front of her thigh, her stance square and tall again, the circle complete.

    Step 4 of 5

    Let the club complete the circle and settle back hanging at the side of your body slightly in front of the leg.

  5. A woman stands tall holding one club in her right hand, the club hanging vertically at her side but just in front of her thigh, her head facing forward.

    Step 5 of 5

    Stand tall in the exercise stance holding the club in one hand, hanging at the side of your body but slightly in front of the leg.

Safety Information

Hold one club at the side of the body slightly in front of the leg and circle it through a full turn on the front plane in front of the body, the shoulder as the fulcrum. Caution: keep the circle controlled, not accelerated. Warning: avoid adding speed and heavier clubs until the movements 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.