Just like the bull whip, the steel mace mill is a fantastic exercise for shoulder strength and mobility.

Teaching Points

  1. Stand with your feet shoulder width apart in a boxers stance.
  2. Perform a lateral swing across the front of the body.
  3. When you reach the top of the back swing flex your elbow and point the the macehead towards your ‘back pocket’.
  4. When your elbow reaches full flexion, rotate your thoracic spine and cast the mace away from the body.