Outside Circle (Indian Club)

A shoulder conditioning exercise using Indian clubs with a circular motion directed outward away from 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 outward (outside circle motion).
5. The club should trace a circular path from low to high, directed away from your body’s centerline.
6. Complete the circular motion and return to the starting position.
7. Maintain smooth, controlled movement throughout the exercise.
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 excessive tension or shrugging.
• The circular motion should be smooth and deliberate rather than jerky.
• This movement enhances shoulder mobility and external rotator development.
• Maintain upright posture throughout the exercise.
• Progress to heavier clubs as your proficiency improves.