Front Pendulum (Indian Club)

A shoulder mobility and stability exercise using Indian clubs in a pendulum motion directed forward.

Instructions

1. Stand with feet shoulder-width apart, holding Indian clubs in both hands.
2. Allow your arms to hang naturally at your sides.
3. This is your starting position.
4. Begin swinging both clubs forward in a pendulum motion.
5. The clubs should swing from low to chest height in a smooth, controlled arc.
6. Return to the starting position and repeat.
7. Maintain steady, rhythmic movement throughout.
8. Perform for the prescribed number of repetitions or duration.

Tips

• Start with lighter clubs to master the movement pattern.
• The pendulum motion should feel natural and controlled.
• Keep your shoulders relaxed and avoid excessive tension.
• Maintain upright posture throughout the exercise.
• This movement promotes shoulder mobility and coordination.
• Gradually increase weight as you become more proficient.