Just like the bull whip, the steel mace mill is a fantastic exercise for shoulder strength and mobility.
- Stand with your feet shoulder width apart in a boxers stance.
- Perform a lateral swing across the front of the body.
- When you reach the top of the back swing flex your elbow and point the the macehead towards your ‘back pocket’.
- When your elbow reaches full flexion, rotate your thoracic spine and cast the mace away from the body.