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Indian Club Double-Handed Side Swing Pendulum

IntermediateStrengthTier T2

A two-club swing at your sides. You hold a club in each hand and swing both together from back to front, with your knees soft in the natural rhythm.

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 man stands tall holding one club in each hand, both clubs hanging vertically at his sides, his head facing forward.

    Step 1 of 5

    Stand tall in the exercise stance holding one club in each hand, both clubs hanging at your sides.

  2. The man has both clubs swung up together behind his body on the side planes, the clubs parallel behind him, his knees slightly bent in the rhythm.

    Step 2 of 5

    Let both clubs swing back together on the side planes, rising behind your body to about hip height or a little above, the knees softening in the natural rhythm.

  3. The man has both clubs swung up together in front of his body on the side planes, the clubs parallel in front of his thighs rising toward horizontal, his knees slightly bent.

    Step 3 of 5

    Swing both clubs forward together through the bottom and up in front of your body on the side planes, the knees bending slightly as the clubs rise.

  4. The man has slowed both clubs to rest hanging at his sides, his stance square and tall again, the pendulum rhythm complete.

    Step 4 of 5

    Slow both clubs and let them settle back hanging at your sides.

  5. A man stands tall holding one club in each hand, both clubs hanging vertically at his sides, his head facing forward.

    Step 5 of 5

    Stand tall in the exercise stance holding one club in each hand, both clubs hanging at your sides.

Safety Information

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.