Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Indian Club Single-Handed Side Circles

IntermediateStrengthTier T2

A one-handed club circle beside the body. You stand tall with a wooden Indian club at your side and circle it through a full turn on the side plane, moving from the shoulder.

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 man stands tall holding one club in his right hand, the club hanging vertically at the side of his right thigh, his 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 leg.

  2. The man swings the club forward and up through the rising half of the side-plane circle, the club now ahead of him at roughly hip height beside his right side, his arm travelling from the shoulder.

    Step 2 of 5

    Swing the club forward and up through the first half of a circle on the side plane beside your body, the arm travelling from the shoulder.

  3. The man carries the club over the top of the side-plane circle beside his right shoulder, his arm extended overhead at the side, his stance tall and square.

    Step 3 of 5

    Carry the club over the top of the circle beside your body, the arm extended above at the side, before it descends behind toward the start.

  4. The man brings the club back down through the rear half of the circle to rest hanging at the side of his right thigh, his stance square and tall again, the circle complete.

    Step 4 of 5

    Let the club complete the circle behind and settle back hanging at the side of your leg.

  5. A man stands tall holding one club in his right hand, the club hanging vertically at the side of his right thigh, his 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 leg.

Safety Information

Hold one club at the side of the leg and circle it through a full turn on the side plane beside the body, the shoulder as the fulcrum. On the optional changeover, do not let the club hit your leg as it crosses from one side of your body to the other. 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.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.