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Persian Meel Alternating Pair Swing

IntermediateStrengthTier T3

An alternating swing with a pair of wooden clubs. You hold both vertical in front of your chest, swing one to your back on the shoulder muscles while the other stays in front, then switch.

Targets: Shoulder
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 woman standing with both meels held vertical in front of her chest, arms at about 100 degrees.

    Step 1 of 5

    Hold both meels vertical in front of your chest - forearms and upper arms at about 100 degrees, meels clear of the body.

  2. A woman swinging her left meel to the back while her right meel stays vertical in front.

    Step 2 of 5

    Swing your left meel to the back on the shoulder muscles while your right meel stays straight in front.

  3. A woman returning the left meel to the front as the hands switch for the right meel's swing.

    Step 3 of 5

    Bring the left meel back to the front and let the hands switch - the right meel's turn begins.

  4. A woman swinging her right meel to the back while her left meel stays vertical in front.

    Step 4 of 5

    Swing your right meel to the back on the shoulder muscles while your left meel stays straight in front.

  5. A woman standing with both meels held vertical in front of her chest, arms at about 100 degrees.

    Step 5 of 5

    Hold both meels vertical in front of your chest - forearms and upper arms at about 100 degrees, meels clear of the body.

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.