How to Do the Club Inside Circle

The club inside circle is a one-handed circle where the club passes across your body toward the center line. It is a mobility and control drill for your shoulders, chest and elbow flexors. It is beginner friendly and a good first club move.

Shoulders Chest ClubsBeginner

Log every set of your Club Inside Circle in Superlift

Muscles worked

Primary

Shoulders
Chest

Secondary

Forearms
Biceps

How to do the Club Inside Circle

1
Stand tall with your feet shoulder-width apart, holding the club in one hand.
2
Keep your elbow soft and your wrist neutral.
3
Swing the club across your body toward your center line.
4
Let it circle up and around in a smooth arc.
5
Bend your elbow as the club passes and return to the start.
6
Pause in the start position before the next rep.
7
Finish your reps and switch hands.

Form cues to remember

Smooth, controlled circle
Soft elbow, neutral wrist
Chest stays open
Pause between reps

Common mistakes

Using a club that is too heavy

Pick a light club so the circle stays smooth and relaxed.

Rushing the circle

Slow down and focus on guiding the club through the arc.

Hunching your shoulders

Relax your shoulders and keep your chest open.

Locking your wrist

Let your wrist move freely so the club can roll in your hand.

Sets and reps

Mobility	2–3 sets of 8–10 slow reps each hand, 45 seconds rest
Muscle growth	2–3 sets of 10–12 reps each hand with a light club

Use a light club and plenty of space so you don't hit yourself. Stop if you feel sharp pain in your shoulder or elbow.

Superlift for iPhone

Track your Club Inside Circle and watch it go up

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