Front Pendulum

 

A fundamental club training movement that is a good conditioning exercise and builds coordination and total body strength.

• Primary Muscle: Quadriceps
• Secondary Muscle(s): Shoulders, Abdominals, Hamstrings
• Difficulty: Intermediate
• Also known as: Club pendulum
• Equipment: Weighted Club

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• Exercise details

• How to do the Front Pendulum

  The Front Pendulum exercise is similar in form to the Front Swing but involves you "catching" the club in position at the top of the swing and absorbing the movement with the legs. These additions increase the complexity of the exercise but help build coordination and strength. 

  1. Hold the clubs in a vertical position, parallel with your torso, elbows bent and wrists straight.
  2. Project the top of the club up and out until you have full arm lock, and only when this point is reached should you begin the down swing (ensuring a smooth action).
  3. Whilst maintaining control, let the clubs swing out in front and then behind of you. On the returning upswing drive up with the legs to bring the clubs back up to shoulder height. 
  4. At shoulder height, contract your elbows down and pull the barrel of the club back up to the vertical starting position. Absorb the momentum from this movement by bending at the hips and knees. 
  5. As soon as you reach the starting position once more, spring into another repetition.   

  Note:

  • This exercise can be performed with one or two clubs. 
  • Ensure that the club swing is smooth, with no jerking movements. 
  • Keep your back straight throughout.