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Indian Club Outside Mill

IntermediateStrengthTier T3

An outside club circle with a cast. You hold the club upright at your right shoulder, cast it away from your body, let it go over the shoulder to your back and bring it round.

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

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A man stands tall in a plain studio holding one wooden club vertically in front of his right shoulder, his hand in the Hammer grip - a fist on the handle with his little finger on the knob.

    Step 1 of 5

    Stand tall with the club in the order position - held vertically in front of your right shoulder, hand in the Hammer grip.

  2. The man has cast the club away from his body out to his right side, his arm lengthened and the club pointed in the Saber grip with the wrist dropped, the club head travelling outward.

    Step 2 of 5

    Cast the club away from your body - the outside direction - lengthening your arm and pointing the club into the Saber grip.

  3. The man has carried the club over his right shoulder into the back position behind him, his grip changed to the Hammer fist as the club passed the shoulder, the club head low behind his back.

    Step 3 of 5

    Let the club go over your shoulder into the back position - your grip changing from Saber to Hammer as it goes.

  4. The man has cast the club back out from the back position, his grip returned to the lengthened Saber hold, the club arcing back toward the order position in front of his shoulder.

    Step 4 of 5

    Cast the club back out into the Saber grip and let it come around to the order position.

  5. A man stands tall in a plain studio holding one wooden club vertically in front of his right shoulder, his hand in the Hammer grip - a fist on the handle with his little finger on the knob.

    Step 5 of 5

    Stand tall with the club in the order position - held vertically in front of your right shoulder, hand in the Hammer grip.

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.