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Steel Club Side Rock-It Swing

IntermediateStrengthTier T3

A heavy club rocking swing. You centre the club in front with a hip hinge, shift your weight to one side as the club crosses the other way, then shift back.

Targets: Hip
Muscles: Hamstrings, Gluteus Maximus

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 hinged at the hips holding a steel club centred in front on a two-hand grip.

    Step 1 of 4

    Centre the club in front, hinge your hips back and lock the forearm - one hand near the pommel, the other over the top.

  2. A man shifting his weight to one side as the steel club travels the opposite way.

    Step 2 of 4

    Shift your weight to one side while your centre-line keeps facing the club as it travels the other way.

  3. A man transferring his weight to the opposite side as the steel club crosses the centre-line.

    Step 3 of 4

    Transfer your weight to the opposite side as the club crosses the centre-line - balance against its movement.

  4. A man hinged at the hips holding a steel club centred in front on a two-hand grip.

    Step 4 of 4

    Centre the club in front, hinge your hips back and lock the forearm - one hand near the pommel, the other over the top.

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.