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Indian Club Inner Full Swing

IntermediateStrengthTier T2

A swing with two wooden clubs. You hold a club above each shoulder, raise and cross your arms overhead, then let both clubs swing down in front and out to the sides.

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 in a plain studio holding one wooden club above each shoulder, both button ends facing forward, his 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 man has raised both arms and crossed them above his head, the two clubs held high at the top of their paths, his body still square and upright.

    Step 2 of 5

    Raise your arms and cross them above your head, ready to send each club into its inner swing.

  3. The man has let both clubs swing down in front of his body and outward toward the sides simultaneously, the clubs low and opening away from his centre line, his arms uncrossing as they fall.

    Step 3 of 5

    Make an inner swing with each arm - let both clubs swing down in front of your body and out to the sides together.

  4. The man has swung both clubs back up toward above his shoulders with his arms crossing again above the head, the cross now the opposite way, the continuous rhythm unbroken.

    Step 4 of 5

    Bring the clubs back up above your shoulders and cross the arms the other way for the next repetition.

  5. A man stands tall in a plain studio holding one wooden club above each shoulder, both button ends facing forward, his 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.