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Steel Club Gamma Cast

IntermediateStrengthTier T3

A heavy club cast over the opposite shoulder. You hold the club in guard, cast it over the opposite shoulder toward the back pocket, let it pendulum down and pull it back.

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

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A man standing tall holding a steel club in the guard position beside his shoulder, the club head resting downward.

    Step 1 of 5

    Stand tall with the club held in the guard position in front of your shoulder - feet hip width, shoulders packed.

  2. A man casting a steel club up over his opposite shoulder, the club head travelling toward the opposite back pocket.

    Step 2 of 5

    Cast the club up and over your opposite shoulder, aiming the club head toward your opposite back pocket.

  3. A man letting the steel club pendulum down and around to his working side, eyes still forward.

    Step 3 of 5

    Let the club swing in a pendulum motion down around to the working side of your body.

  4. A man pulling the steel club back up to the guard position by drawing the elbow down.

    Step 4 of 5

    Engage the lat and pull down through the elbow to bring the club back to the guard position.

  5. A man standing tall holding a steel club in the guard position beside his shoulder, the club head resting downward.

    Step 5 of 5

    Stand tall with the club held in the guard position in front of your shoulder - feet hip width, shoulders packed.

Safety Information

Practise only in a clear open space with nothing and nobody inside the swinging implement's arc. Anyone with a shoulder, elbow, wrist, hip or back 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 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.