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The steel club alternating side swipe is similar to the regular side swipe, except that instead of finishing the movement in the bottom swing position, you complete a 180-degree rotation and execute a side swipe on the opposite side.
This movement engages the core, targets shoulder and arm strength, activates the latissimus dorsi for improved back strength, enhances thoracic mobility, and improves overall stability through dynamic weight transfer, promoting better balance and coordination.
Instructions
1. Setup:
- Start with the steel club in the order position, holding it with a neutral wrist.
- Stand with your feet shoulder-width apart, toes pointing forward.
- Maintain good posture with the chest up, shoulders down and packed.
2. Basic Swipe Movement:
- Initiate the movement with a swing into an arm cast, keeping the elbow tucked into the ear.
- Fire up the lat and pull down from the elbow and return to the swing position.
3. Frontal Plane Movement (Side Swipe):
- Rotate the thoracic spine to cast the steel club across the front in the frontal plane.
- Transfer your weight from side to side, moving with the swing motion.
4. Full 180-Degree Movement:
- Instead of finishing in the bottom swing position, continue the movement for a full 180 degrees.
- Rotate the thoracic spine to meet the steel club, then put it in the back pocket.
5. Completing the Full Sequence:
- Repeat the alternating side swipe on the other side by continuing the rotational movement.
- Ensure the elbow stays close to the ear throughout the exercise.
- Maintain a rooted stance for stability, especially when using heavier weights.
6. Exercise Conclusion:
- After completing the full sequence, return to the starting position and prepare for the next repetition.
- Focus on proper form, including a neutral wrist, rotated thoracic spine, and maintaining a rooted stance.
7. Important Considerations:
- Be cautious with foot pivoting, especially with heavy weights; a more rooted stance is advisable.
- Pivot the toes slightly if needed but avoid excessive pivoting for stability.
- Keep the movements controlled and deliberate to maximise the effectiveness of the exercise.
