Front Swing

The front swing is the most basic of club exercises and recommended as a good starting exercise for club training beginners.

Primary Muscle Quadriceps
Secondary Muscle(s) Shoulders, Forearms, Calves, Hamstrings
Difficulty Beginner
Also known as Club Swing
Equipment Weighted Club

How to do the Club Front Swing

The club front swing is the most basic of club exercises and a great place to start for beginners. This movement forms the basis of some of the more advanced exercises and must be first mastered. 

The club swing can be used as a solid conditioning exercise but also as a good overall strength builder. 

  1. Grip the club, keep the back straight and look ahead. 
  2. Hinge at the hips, push the butt out and keep the shoulders packed. 
  3. Snap at the hips, moving powerfully through the motion as you drive the clubs upward and your body to a standing position. Contract your abs, legs and butt as tight as possible through the move.  
  4. As the club begins to swing back down keep your arms locked and shoulders packed. Let the clubs swing behind you as you return to the starting position and then repeat the motion as you drive upward once more. 

Note:

  • Ensure that the club swing is smooth, with no jerking movements. 
  • Keep your back straight throughout. 
  • You can perform the front swing exercise with one or two clubs simultaneously. 

Beginning the club swing

If you're new to club training you can alter the difficulty by varying the height to which you swing the club, from waist, to shoulder and directly overhead position. 

Advanced club swing exercises

As you become stronger and progress you should move to the double handed club swing and incrementally increase the weight of the clubs used. 

Remeber that your hand position on the club will vary the intensity of the exercise. 

Piroutte Swing

The Pirouette Swing involves a basic club Front Swing timed with a back-step while the club moves overhead. The additional challenge in this exercise is in timing the footwork when the club is at it's peak momentum. 

Please note that this is an advanced progression from the basic club swing and you must have mastered the Front Swing to overhead heights before attempting this variation. 

Disclaimer

Always consult your GP before undertaking any form of weight loss, fitness or exercise.