The steel mace bull whip is an excellent exercise for opening up the shoulders, building shoulder strength and mobility and increasing grip strength.

Teaching Points

  1. Stand with your feet shoulder width apart in a boxers stance.
  2. Hinge the hips and initiate the movement with a swing.
  3. Drive your hips forward and let the mace swing upwards.
  4. Rotate your arm around your head (like a single arm halo) with the mace head pointing downwards.
  5. Once you have completed a full rotation around your head cast the mace away back into a swing.