How to Do the Club Outside Circle
The club outside circle is a one-handed circle where the club swings away from your body before looping back. It opens up your chest and trains your shoulders and lats through a smooth arc. It is a beginner movement and often paired with the inside circle.
Log every set of your Club Outside Circle in Superlift
Muscles worked
Primary
- Shoulders
- Lats
Secondary
- Triceps
- Forearms
How to do the Club Outside Circle
- 1
Stand tall with your feet shoulder-width apart, holding the club in one hand.
- 2
Keep your wrist neutral and your elbow soft.
- 3
Swing the club out away from your body.
- 4
Let it circle up and around in a smooth arc.
- 5
Keep your chest open and your shoulder blade moving freely.
- 6
Return the club to the start position.
- 7
Finish your reps and switch hands.
Form cues to remember
- Open your chest
- Smooth, relaxed arc
- Soft elbow
- Return to start every rep
Common mistakes
Rounding your shoulders
Keep your chest open and your shoulder blades moving.
Moving too fast
Slow the circle until you can control the club the whole way.
Using too much weight
Choose a light club that lets you move freely.
Locking your elbow
Keep a soft bend so your arm can guide the circle.
Sets and reps
| Mobility | 2–3 sets of 8–10 slow reps each hand, 45 seconds rest |
|---|---|
| Endurance | 2–3 sets of 15–20 light reps each hand |
Give yourself plenty of space and start light. Stop if you feel pinching or sharp pain at the front or top of your shoulder.
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Club Outside Circle FAQ
What muscles does the club outside circle work?
Your shoulders and lats do most of the work, with your triceps and forearms helping control the club.
Should I do the inside or outside circle first?
Either works. Many people start with the inside circle because it feels more natural, then add the outside circle.
Can I do club circles every day?
With a light club, daily sessions are fine for mobility. Go slower if your shoulders feel sore.
