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Indian Club Front-Swing Pendulum with Hand Change

IntermediateStrengthTier T2

A one-club pendulum swing with a hand change. You swing the club across the front of your body, and at the far end pass it to your other hand.

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, one wooden club held slightly forward by his right side, gripped by its slim handle, his left arm relaxed.

    Step 1 of 5

    Stand tall with the club in your right hand, held slightly forward but still at the side of your body.

  2. The man has swung the club across the front of his body on the frontal plane, his right hand and the club travelling over toward his left side at about horizontal.

    Step 2 of 5

    Swing the club across the front of your body so your right hand travels over toward the left side.

  3. The man is mid-exchange at the far left end of the arc: his left hand has taken the club lower on the handle above his right hand's loosening grip, the club held out to the left at the top of the pendulum.

    Step 3 of 5

    At the far end, let your left hand take the club lower on the handle as your right hand loosens and leaves - then slip the left hand up to the button.

  4. The man has the club in his left hand now, the frontal pendulum continuing back across the front of his body, his right arm relaxing at his side.

    Step 4 of 5

    Let the pendulum swing back across in your left hand, side to side as before.

  5. A man stands tall in a plain studio, one wooden club held slightly forward by his right side, gripped by its slim handle, his left arm relaxed.

    Step 5 of 5

    Stand tall with the club in your right hand, held slightly forward but still at 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.