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Mace 10-to-2

AdvancedStrengthTier T4

A non-stop mace swing over alternate shoulders. You start with the mace at your shoulder, drop it behind one shoulder, swing it close to your body and pull it over the other shoulder.

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

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A woman holding a mace in the rack position in front of her shoulder on a two-hand grip.

    Step 1 of 5

    Start in the rack position - the mace held in front of your shoulder with both hands stacked.

  2. A woman with the mace dropped over her shoulder, hanging down her back, elbows bent up.

    Step 2 of 5

    Drop the mace over one shoulder so it hangs down your back, elbows bent over your head.

  3. A woman pulling the mace over her opposite shoulder so its head stops at the 10 o'clock position.

    Step 3 of 5

    Swing the mace close to your body to the opposite shoulder and pull it over to the 10 o'clock position.

  4. A woman pulling the mace over her other shoulder to the 2 o'clock position, completing one rep.

    Step 4 of 5

    Drop the mace back, swing it close to your body to the other shoulder and pull it over to 2 o'clock.

  5. A woman holding a mace in the rack position in front of her shoulder on a two-hand grip.

    Step 5 of 5

    Start in the rack position - the mace held in front of your shoulder with both hands stacked.

Safety Information

Practise only in a clear open space with nothing and nobody inside the swinging implement's arc. Anyone with a shoulder, elbow, wrist, hip or back problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Repeat only within a comfortable range and stop on unusual pain or fatigue. 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.