Standing Clasp Hands Shoulders Forward Swing

Muscles worked

Setup

1. Stand with feet shoulder-width apart and a slight bend in the knees.
2. Interlace your fingers (clasp hands) together in front of your pelvis.
3. Engage your core and keep your chest lifted with a neutral spine.

How to do it

1. Swing your clasped hands diagonally upward toward one shoulder, rotating your torso and pivoting your back foot slightly.
2. Exhale as you swing upward and inhale as you return to the center starting position.
3. Immediately swing to the opposite shoulder in a fluid, alternating pattern.
4. Maintain a steady, rhythmic tempo throughout the set.

Form checklist

• Keep your arms extended but avoid locking your elbows.
• Initiate the movement from your core and obliques rather than just pulling with your arms.
• Keep your head following the movement of your hands to protect your neck.
• Maintain a slight bend in the knees to absorb the rotational force.

Pro tips

• Focus on the mind-muscle connection by consciously contracting your obliques to stop the momentum at the top of the swing.
• Keep your hips active; allowing them to pivot slightly will protect your lower back and increase the range of motion.

Make it harder

• Increase the speed of the movement to challenge your core's ability to decelerate and stabilize.
• Perform the movement from a staggered stance to increase the balance requirement.

Frequently asked

What muscles does the standing clasp hands shoulders forward swing work?

The standing clasp hands shoulders forward swing primarily targets the deltoids, and also works the biceps, forearms, rhomboids, and trapezius as secondary muscles.

What equipment do you need for the standing clasp hands shoulders forward swing?

The standing clasp hands shoulders forward swing requires no equipment — just your body weight.

Is the standing clasp hands shoulders forward swing good for beginners?

Yes. The standing clasp hands shoulders forward swing is a beginner-friendly movement and a strong foundation to build on.

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