How to Do the Club Pendulum

The club pendulum is a slow side-to-side swing of the club behind your back, done for time. It warms up your shoulders and forearms and improves control through a small range. It is a beginner drill that fits well in a warm-up.

Forearms Shoulders ClubsBeginner

Log every set of your Club Pendulum in Superlift

Muscles worked

Primary

Forearms
Shoulders

Secondary

Triceps

How to do the Club Pendulum

1
Stand tall with your feet shoulder-width apart.
2
Hold the club behind your back with your arm bent.
3
Relax your shoulder and keep your torso upright.
4
Swing the club gently from side to side like a pendulum.
5
Keep the motion small and smooth.
6
Breathe steadily throughout.
7
Continue for the desired time, then switch arms.

Form cues to remember

Small, smooth swings
Stay tall
Relax your shoulder
Breathe steadily

Common mistakes

Swinging too hard

Keep it gentle and let the club's weight do the motion.

Leaning to one side

Stand tall and let only your arm and the club move.

Shrugging your shoulder

Let your shoulder relax down away from your ear.

Using a heavy club

Choose a light club so you can keep the motion loose.

Sets and reps

Mobility	2–3 rounds of 30–60 seconds each side, 30 seconds rest
Endurance	2 rounds of 60–90 seconds each side with a light club

Keep the swing small and the club light, especially if your shoulders are tight. Stop if you feel pinching at the front of your shoulder.

Superlift for iPhone

Track your Club Pendulum and watch it go up

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