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Indian Club Front Swing Pendulum and Vertical Hand Change Behind the Back

IntermediateStrengthTier T2

A one-club swing with a hand change behind your back. You swing the club across the front, guide it behind your back and take it with your other hand as it turns vertical.

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 in a plain studio with one wooden club swung across the front of her body to the top of the front pendulum, her right arm extended out to her side at horizontal.

    Step 1 of 5

    Swing the club across the front of your body to the top of the front pendulum out to your side.

  2. The woman has guided the club down and behind her back on the down swing, the club travelling behind her hips, her wrist and elbow bending naturally, her left hand coming round to receive.

    Step 2 of 5

    On the down swing, guide the club behind your back, letting the wrist and elbow bend naturally.

  3. The woman is mid-exchange behind her back: the club rotating to vertical, her left hand taking the handle just above her right hand, both thumbs pointing upward at the take.

    Step 3 of 5

    As the club rotates to vertical behind your back, let your left hand take the handle just above the right hand - both thumbs pointing up.

  4. The woman has swung the club down and out from behind her back to horizontal at full left-arm stretch, the pendulum ready to continue across the front in her left hand.

    Step 4 of 5

    Let the club swing down and out to horizontal at full arm stretch in your left hand, then up into the front pendulum again.

  5. A woman stands in a plain studio with one wooden club swung across the front of her body to the top of the front pendulum, her right arm extended out to her side at horizontal.

    Step 5 of 5

    Swing the club across the front of your body to the top of the front pendulum out to your side.

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.