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Indian Club Single-Handed Side Circle with Overhead Hand Change

IntermediateStrengthTier T2

A one-club side circle with a hand change overhead. You swing the club up in a circle beside your body, 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 woman stands tall in a plain studio, one wooden club held at the side of her right leg, gripped by its slim handle, her left arm relaxed.

    Step 1 of 5

    Stand tall with the club in your right hand held at the side of your leg.

  2. The woman has swung the club up into the side-plane circle beside her body, the club on the rising half of the full turn at her right side, her arm long and her body square.

    Step 2 of 5

    Swing the club up into the side-plane circle beside your body - the rising half of the full turn.

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

    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 woman has the club in her left hand, slipped to the button grip, guiding it across to the left side of her body clear of her legs, the side-plane circle continuing.

    Step 4 of 5

    Guide the club across to the other side of your body, keeping it clear of your leg - the circle continues in your left hand.

  5. A woman stands tall in a plain studio, one wooden club held at the side of her right leg, gripped by its slim handle, her left arm relaxed.

    Step 5 of 5

    Stand tall with the club in your right hand held at the side 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.