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Indian Club Parallel Swing to Front

IntermediateStrengthTier T3

A forward swing with two wooden clubs. You hold a club above each shoulder, launch both forward together with your knees bending, and let them swing down past your legs.

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

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A man stands tall facing front 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 facing front with one club held above each shoulder, the button ends facing forward.

  2. The man has launched both clubs forward together off the shoulders, the clubs driving out in front of him as his knees bend to accommodate the swing, his body still facing front.

    Step 2 of 5

    Launch both clubs forward together and let your knees bend to accommodate the swing.

  3. The man has let both clubs swing down past his legs on the side plane, the clubs reaching rearward behind him as far as his shoulders allow, his arms long and his knees still soft.

    Step 3 of 5

    Let the clubs swing down past your legs on the side plane and reach as far rearward as your shoulders allow.

  4. The man has swung both clubs back up along the same sagittal line toward above his shoulders, the pair rising in front of him, his knees re-extending under control.

    Step 4 of 5

    Swing the clubs back up along the same line to above your shoulders, ready to repeat.

  5. A man stands tall facing front 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 facing front 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.