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Indian Club Alternate Inner Heart-Shaped Swing

IntermediateStrengthTier T2

A swing with two wooden clubs. You hold a club above each shoulder, turn a little left, launch one club up and across the front of your body and send the other out across the front as it rises.

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 in a plain studio holding one wooden club above each shoulder, both button ends facing forward, her feet at a comfortable width.

    Step 1 of 5

    Stand tall in the exercise stance with one club held above each shoulder, the button ends facing forward.

  2. The woman has turned slightly left and launched the right club up and across the front of her body on the inner path while the left club stays above her left shoulder.

    Step 2 of 5

    Turn your body a little to the left and launch the right club up and across the front of your body on the inner path.

  3. The woman has the right club rising up toward her right shoulder while the left club is being launched out across the front of her body - the anti-phase exchange.

    Step 3 of 5

    As the right club swings up, launch the left club out across the front so the two clubs work in opposite rhythm.

  4. The woman holds the sustained alternation: her body swaying side to side as the two clubs loop their inner circuits in opposite rhythm, momentum counterbalanced.

    Step 4 of 5

    Keep the alternation going - the body moving side to side, each club's momentum counterbalancing the other's.

  5. A woman stands tall in a plain studio holding one wooden club above each shoulder, both button ends facing forward, her feet at a comfortable width.

    Step 5 of 5

    Stand tall in the exercise stance with one club held above each shoulder, the button ends facing forward.

Safety Information

Practise only in a clear space with the club path free of other people, overhead fixtures and breakable objects, and use a light club until the path is secure. Anyone with a shoulder, elbow, wrist, back, hip, knee or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Repeat only within a comfortable range and stop on unusual pain, dizziness or fatigue. 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.