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Steel Club Shield Cast Figure-8

IntermediateStrengthTier T3

A heavy club cast and swing. You stand in the order position, cast the club into your back pocket, let it swing in a full pendulum, and cross your free hand over to help the grip.

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 woman standing tall holding a steel club in the order position beside her shoulder.

    Step 1 of 5

    Stand tall in the order position - shoulder packed down, wrist neutral, chest up, feet shoulder-width.

  2. A woman casting a steel club behind her shoulder toward the back pocket, arm fully flexed.

    Step 2 of 5

    Cast the club into your back pocket with the arm fully flexed, then begin to bring it back toward the order position.

  3. A woman swinging the steel club through a bottom pendulum, her free hand crossing over to assist the grip.

    Step 3 of 5

    Let the club swing in a full pendulum at the bottom for momentum while your free hand crosses over to assist the grip.

  4. A woman switching the steel club to her opposite hand mid-swing as the figure-8 continues.

    Step 4 of 5

    Grip the club with the opposite hand mid-swing - thumb pointing up through the switch - and carry the figure-8 on to the other side.

  5. A woman standing tall holding a steel club in the order position beside her shoulder.

    Step 5 of 5

    Stand tall in the order position - shoulder packed down, wrist neutral, chest up, feet shoulder-width.

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.