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Steel Mace 360

IntermediateStrengthTier T3

You stand tall holding a steel mace upright by the very bottom of its handle with both hands. You tilt it over one shoulder and reach both arms overhead. Then you swing the mace in a full circle behind and around your head.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A man standing upright, holding a long-handled mace vertically in front of his body with both hands stacked together at the bottom of the handle.

    Step 1 of 4

    Stand tall with a proud chest and a level pelvis, brace your core, and hold the mace vertically in front of you from the very bottom of the handle, your right hand stacked just above your left.

  2. The same man, arms now reaching overhead and behind his head, the mace's weighted head pointing down behind his upper back.

    Step 2 of 4

    Tilt the mace over your left shoulder and reach both arms overhead and behind you, tracing one big circle, until your elbows point overhead and the macehead faces down.

  3. The same man, the mace now swinging back into a nearly vertical position in front of his body as the circle completes.

    Step 3 of 4

    Let the mace's own momentum carry it the rest of the way around and bring it right-side up again in front of your body.

  4. A man standing upright, holding a long-handled mace vertically in front of his body with both hands stacked together at the bottom of the handle.

    Step 4 of 4

    Stand tall with a proud chest and a level pelvis, brace your core, and hold the mace vertically in front of you from the very bottom of the handle, your right hand stacked just above your left.

Breathing

  • Breathe naturally throughout the swing.

Safety Information

If you have a shoulder, neck, wrist, or low-back condition, or any impairment affecting your balance or grip strength, ask a qualified strength coach or clinician before swinging a mace overhead and behind your body. Practice only where you have full room to swing both arms overhead and behind you in every direction, well clear of walls, furniture, ceiling fixtures, and other people. Take it slow. Do sets of five reps or fewer to start. Keep a firm, controlled grip on the handle throughout the circle, since a mace swinging with momentum you cannot control can strike your own body. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.