Cheerleader Clap Backhand Swing
Boost shoulder mobility & flexibility with this dynamic warm-up! Perfect for cheer, dance, or pre-workout prep. Get those arms swinging!
The Cheerleader Clap Backhand Swing mainly works the shoulders and traps, with help from the forearms and triceps. No equipment needed: it uses just your bodyweight.
Cheerleader Clap Backhand Swing Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Upper Traps (trapezius, upper fibers)
Secondary
Inner Forearm (wrist flexors); Triceps (triceps brachii)
Cheerleader Clap Backhand Swing Variations and Alternatives
How to do the Cheerleader Clap Backhand Swing
Stand with your feet shoulder-width apart and your arms extended straight in front of you at shoulder height, palms facing down.
Swiftly and fluidly open your arms wide to the side while rotating your wrists so that when your arms are extended to the sides, your palms face backward.
Clap your hands above your head with a quick motion, keeping your arms straight. As you clap, rotate your wrists to have your palms face each other.
After the clap, bring your arms back down to the starting position in front of you with a smooth and controlled motion.
Repeat the movement for the desired number of repetitions or time, ensuring that each swing and clap is performed with a rhythmic and flowing motion. This exercise is not just about the movement of your arms but also about the control and flexibility of your wrists and shoulders.
This exercise is designed to increase shoulder mobility and improve dynamic flexibility, which can be beneficial for cheerleading, dancing, or as a warm-up routine before engaging in any upper body workouts. It helps to loosen up the shoulder joints and upper back muscles while also engaging the wrists and triceps slightly.
---
Cheerleader Clap Backhand Swing FAQs
What muscles does the Cheerleader Clap Backhand Swing work?
The Cheerleader Clap Backhand Swing mainly works the shoulders and traps, with help from the forearms and triceps. The main muscles are the posterior deltoid and trapezius.
What equipment do you need for the Cheerleader Clap Backhand Swing?
None. The Cheerleader Clap Backhand Swing is a bodyweight exercise, so you can do it anywhere.
What workout day should the Cheerleader Clap Backhand Swing go on?
It belongs on push day in a push/pull/legs routine.
What are some Cheerleader Clap Backhand Swing variations and alternatives?
Similar exercises include the Behind-Back Clap, Behind-Head Clap, Finger Clap and Overhead Clap.
Training calculators
Work out the numbers behind your training before your next session.