Side Swing (Indian Club)

A shoulder and core exercise using Indian clubs with a side-to-side swinging motion for stability and mobility.

Instructions

1. Stand with feet shoulder-width apart, holding Indian clubs in both hands in front of your body.
2. Allow your arms to hang naturally at chest height.
3. This is your starting position.
4. Begin swinging the clubs side-to-side across your body in a pendulum motion.
5. The motion should be smooth and controlled, flowing from one side to the other.
6. The clubs should move together across your body at approximately chest height.
7. Complete the prescribed number of swings to each side.
8. Maintain smooth, rhythmic movement throughout.

Tips

• Start with lighter clubs to develop proper technique.
• Keep your shoulders relaxed and avoid excessive tension.
• The side swing should be generated from your core and shoulders, not just your arms.
• Maintain upright posture and avoid excessive torso rotation.
• This movement improves shoulder mobility and core stability.
• Perform the exercise with control and deliberate movement.