Inside Circle (Indian Club)

A shoulder conditioning exercise using Indian clubs with a circular motion directed inward toward the body.

Instructions

1. Stand with feet shoulder-width apart, holding an Indian club in one hand.
2. Allow your arm to hang naturally at your side.
3. This is your starting position.
4. Begin making circular motions with the Indian club, moving it inward (inside circle motion).
5. The club should trace a circular path from low to high, directed toward your body’s centerline.
6. Complete the circular motion and return to the starting position.
7. Maintain smooth, controlled movement throughout.
8. Complete all repetitions on one side before switching to the other side.
9. Perform for the prescribed number of repetitions.

Tips

• Start with lighter clubs to develop proper technique and control.
• Keep your shoulder relaxed and avoid tension.
• The circular motion should be smooth and deliberate, not jerky.
• This movement improves shoulder mobility and stabilizer muscle engagement.
• Maintain upright posture and avoid leaning excessively.
• Control the speed of the movement to maximize benefit.