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Steel Mace Alternating Archer Press

AdvancedStrengthTier T3

You stand holding a steel mace at both ends of its handle, with the weighted head in one hand. You carry it from a diagonal start across your body out to one side, then repeat on the other side.

Targets: Shoulder

Stop if

Stop the movement and check with a clinician.

Also stop if you notice
Sharp or pinching pain in the shoulders, elbows, wrists or back during the press out or the draw back.
  • 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

Set up

  • Stand in a clear space with your feet about hip-width apart and hold a steel mace with one hand flush against the round head, palm up, and the other hand at the handle end, so the mace lies diagonally across your body with the head at about 45 degrees over one shoulder.
  • Keep your feet planted and your ribs down, and keep the mace under control at every position.
  1. A woman standing with a steel mace held diagonally across her body, its round head up over her right shoulder.

    Step 1 of 4

    Hold the mace across your body with one hand flush against the round head, palm up, and the head pointing about 45 degrees over one shoulder. Hold the handle end in your other hand in front of your ribs.

  2. The same woman with the steel mace nearly level at shoulder height, her right arm out straight and her left elbow drawn back like an archer.

    Step 2 of 4

    Push the mace out toward the head side until that arm is fully extended, or as close as is comfortable, and the other arm is drawn back to shoulder level, like drawing a bow.

  3. The same woman with the steel mace upright in front of her chest, both hands together on the handle.

    Step 3 of 4

    Draw the mace back in so it points up in front of your chest, with your hands together in a prayer position, before you repeat to the other side.

  4. A woman standing with a steel mace held diagonally across her body, its round head up over her right shoulder.

    Step 4 of 4

    Hold the mace across your body with one hand flush against the round head, palm up, and the head pointing about 45 degrees over one shoulder. Hold the handle end in your other hand in front of your ribs.

Safety Information

A mace carries a heavy weight at the end of a long handle, so a person with shoulder, elbow or wrist pain should check with a clinician before trying it. Steel mace training is humbling, so start small, treat this as an advanced movement, and stop if it causes sharp pain or if the mace cannot be kept under control. Use a clear space with nothing within arm's length of the mace, and hold the handle firmly. 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.