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Indian Club Side-Swing Pendulum with Hand Change

IntermediateStrengthTier T2

A one-club pendulum swing with a hand change. You hold the club by your side, swing it forward to the top of the arc, and pass it to your other hand there.

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, one wooden club hanging at arm's length by her right side, gripped by its slim handle, her left arm relaxed.

    Step 1 of 5

    Stand tall with the club in your right hand at arm's length down by the side of your body.

  2. The woman has swung the club forward on the side plane, the club rising toward horizontal in front of her shoulder at arm's length, her body still square.

    Step 2 of 5

    Swing the club forward on the side plane toward the top of the arc in front of your body.

  3. The woman is mid-exchange at the top of the arc: her left hand has taken the club lower down the handle above her right hand's loosening grip, both hands momentarily on the club in front of her body.

    Step 3 of 5

    At the top of the swing, let your left hand take the club lower down the handle as your right hand loosens and leaves - then slip the left hand up to the button.

  4. The woman has the club in her left hand now, the pendulum continuing on the side plane by her left side, her right arm relaxing at her side.

    Step 4 of 5

    Let the pendulum swing on in your left hand - forward and back on the side plane as before.

  5. A woman stands tall in a plain studio, one wooden club hanging at arm's length by her right side, gripped by its slim handle, her left arm relaxed.

    Step 5 of 5

    Stand tall with the club in your right hand at arm's length down by the side of your body.

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.