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Indian Club Single-Handed Front Circle with Overhead Hand Change

IntermediateStrengthTier T2

A one-club front circle with a hand change overhead. You swing the club up in a circle in front of you, and at the top your other hand takes the club above the first hand.

Targets: Shoulder

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 at his right side but slightly in front of his leg, gripped by its slim handle, his left arm relaxed.

    Step 1 of 5

    Stand tall with the club in your right hand held at the side of your body but slightly in front of your leg.

  2. The man has swung the club up into the front-plane circle, the club on the rising half of the 360 in front of his body, his arm long and his body square.

    Step 2 of 5

    Swing the club up into the front-plane circle - the rising half of the full 360 in front of your body.

  3. The man is at the top of the front circle: his left hand has grasped the club at a point above his right hand, both hands momentarily on the handle as the club travels overhead.

    Step 3 of 5

    At the top of the circle, let your left hand grasp the club above your right hand and travel with it.

  4. The man has the club in his left hand, the left hand slipped down to the button grip as his right hand releases and drops away, the front-plane circle continuing.

    Step 4 of 5

    Let your left hand slip down to the button as your right hand releases and drops away - the circle continues in your left hand.

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

    Step 5 of 5

    Stand tall with the club in your right hand held at the side of your body but slightly in front of your leg.

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.