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Indian Club Outer Shoulder Rotation

IntermediateStrengthTier T2

A standing shoulder rotation with a club in each hand. Your elbows stay bent at about ninety degrees as each club falls outward to the side and rotates behind its shoulder, then returns to the front.

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 each hand, both clubs held vertically out in front of his chest, his elbows bent about ninety degrees, his head facing forward.

    Step 1 of 5

    Stand tall holding one club in each hand, both clubs vertical out in front of you, your elbows bent about ninety degrees.

  2. The man has let both clubs fall outward toward the sides, the clubs tilting down and away from his shoulders, his elbows still bent about ninety degrees.

    Step 2 of 5

    Let each club fall outward to the side, tipping away from your shoulders while the elbows stay bent about ninety degrees.

  3. The man has rotated both clubs behind his shoulders and is bringing them over the shoulders toward the front, the clubs passing above each shoulder, his elbows still bent about ninety degrees.

    Step 3 of 5

    Rotate each club behind its shoulder and bring it over the shoulder toward the front, the shoulder joint doing the turning.

  4. The man has both clubs back vertical out in front of his chest, his elbows bent about ninety degrees, his stance tall and square, the rotation complete.

    Step 4 of 5

    Bring both clubs back to vertical out in front of you, the elbows still bent about ninety degrees, ready to repeat.

  5. A man stands tall holding one club in each hand, both clubs held vertically out in front of his chest, his elbows bent about ninety degrees, his head facing forward.

    Step 5 of 5

    Stand tall holding one club in each hand, both clubs vertical out in front of you, your elbows bent about ninety degrees.

Safety Information

Hold the clubs vertically out in front with the elbows bent about ninety degrees, let each club fall to the outside and rotate behind the shoulder to come over the shoulder back to vertical in front. Caution: keep the rotations 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.