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Exercise handout — move better, feel better.
Indian Club Front Swing Pendulum and Vertical Behind the Back
A one-handed club swing. You swing a wooden Indian club across the front of your body as a side-to-side pendulum, then on a downward swing carry it behind your back and up to vertical.
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
Step 1 of 5
Stand tall in the exercise stance holding the club in one hand, hanging slightly forward but still at the side of your body, as for the front swing pendulum.
Step 2 of 5
Swing the club across the front of your body and out to the side, the arm outstretched, the club reaching horizontal at the side of the front-plane arc.
Step 3 of 5
On the downward swing from the outstretched side position, carry the club behind your back and let it rise to a vertical position, your wrist and elbow bending naturally.
Step 4 of 5
Swing the club down and out from behind your back to the horizontal position at full stretch of the arm, ready to repeat the swing.
Step 5 of 5
Stand tall in the exercise stance holding the club in one hand, hanging slightly forward but still at the side of your body, as for the front swing pendulum.
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.