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Indian Club Double-Handed Front Swing Pendulum

IntermediateStrengthTier T2

A two-club swing across the front of the body. You hold a club in each hand and swing both together from side to side while your waist turns to allow the swing.

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 slightly in front of her thighs, her head facing forward.

    Step 1 of 5

    Stand tall in the exercise stance holding one club in each hand, both clubs hanging slightly in front of your legs.

  2. The woman has both clubs swung together across the front of her body out to horizontal at her left side, her waist turned left, the clubs parallel.

    Step 2 of 5

    Swing both clubs together across the front of your body to horizontal at your left side, letting your waist turn to the left to accommodate the swing.

  3. The woman has both clubs swung together across the front of her body out to horizontal at her right side, her waist turned right, the clubs parallel.

    Step 3 of 5

    Swing both clubs back across the front of your body to horizontal at your right side, your waist turning to the right.

  4. The woman has slowed both clubs to rest hanging slightly in front of her thighs, her stance square and tall again, the pendulum complete.

    Step 4 of 5

    Slow both clubs and let them settle back hanging slightly in front of your legs.

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

    Step 5 of 5

    Stand tall in the exercise stance holding one club in each hand, both clubs hanging slightly in front of your legs.

Safety Information

Hold one club in each hand slightly in front of the legs and swing both clubs together across the front of the body - both going left and both going right on the front plane - letting the body turn naturally at the waist. It is easy to bump the clubs together on this pendulum swing so please take care. Keep the clubs clear of each other, swinging controlled. 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.