THEMOVEMENTFORGE

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Whiteboard with the workout Swing Shift

Swing Shift

22 minSetsMuscle

Rhythm 5 sets per exercise, then the next – 30 s work, 30 s rest

Equipment

  • Clubbells

Videos

Video: coming soon

Follow-along: I train with you in real time. Timer video: just the rhythm with audio cues. Videos are only linked – YouTube loads only when you click.

The exercises

  1. 1. Clubbell Outside Circle

    Clubbells

    Move the club in a big circle on the outside of your body – mobilises the shoulder while the trunk stabilises.

    • Core
    • Rotation
    More on this exercise – Clubbell Outside Circle

  2. 2. Clubbell Reverse Lunge

    Clubbells

    Step back and lower the back knee towards the floor – a knee-friendly lunge.

    • Lower body
    More on this exercise – Clubbell Reverse Lunge

  3. 3. Clubbell Romanian Deadlift

    Clubbells

    Hip hinge with almost straight knees: lower the weight close to your legs until you feel the hamstrings stretch.

    • Lower body
    More on this exercise – Clubbell Romanian Deadlift

  4. 4. Clubbell Clean

    Clubbells

    Bring the weight explosively from the hang into the rack position at your shoulder – the power comes from the hips, not the arms.

    • Lower body
    More on this exercise – Clubbell Clean

  5. 5. Clubbell Side Cast

    Clubbells

    Side cast: let the club drop behind your back along your side and bring it back – rotation and shoulder control.

    • Core
    • Rotation
    More on this exercise – Clubbell Side Cast

Train at your own pace and listen to your body – stop right away if anything hurts. Every exercise can be made easier or harder.