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Indian Club Single-Handed Figure-of-Eight Circle with Mid-Circuit Hand Change

IntermediateStrengthTier T2

A one-club figure-of-eight with a hand change. You make a circle at one side, cross the club to the other side clear of your legs, and pass it to your other 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 with his feet close together, one wooden club held at the side of his right leg, gripped by its slim handle, his left arm relaxed.

    Step 1 of 5

    Stand tall with your feet close together and the club in your right hand held at the side of your leg.

  2. The man has swung the club into a circle at the right side of his body, the club high on the loop beside him, his feet still close together.

    Step 2 of 5

    Make a circle with the club at the right side of your body - the first loop of the figure.

  3. The man is crossing the club over toward the left side of his body, the club travelling across his front kept clear of his legs, his left hand coming to meet it.

    Step 3 of 5

    Cross the club over to the other side of your body, keeping it clear of your legs.

  4. The man has handed the club to his left hand at the crossover, the left hand carrying it into the circle at the left side of his body, the sideways figure-of-eight continuing in the new hand.

    Step 4 of 5

    Let your left hand take the club at the crossover and carry the second loop.

  5. A man stands tall in a plain studio with his feet close together, one wooden club held at the side of his right leg, gripped by its slim handle, his left arm relaxed.

    Step 5 of 5

    Stand tall with your feet close together and 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.