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Steel Club Side Swipe

IntermediateStrengthTier T3

A heavy club cast across the front of the body. You hold the club centred, cast it sideways across your body shifting your weight, and control the club as it slows.

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 with a steel club held centred in front of her body.

    Step 1 of 4

    Stand tall with the club held in front of your body, centred - chest up and shoulders packed.

  2. A woman casting a steel club laterally across the front of her body, her weight shifted to keep balance.

    Step 2 of 4

    Cast the club laterally across the front of your body, shifting your weight to maintain your balance.

  3. A woman with the steel club reached to the far side, her weight settled opposite to balance it.

    Step 3 of 4

    Let the club reach the far side as your weight settles opposite - control the deceleration before the return.

  4. A woman standing tall with a steel club held centred in front of her body.

    Step 4 of 4

    Stand tall with the club held in front of your body, centred - chest up and 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.