The steel mace pendulum is a great practice drill for getting into the right position for the macebell 360 and 10-to-2 back swing. This exercise improves shoulder mobility, stretches the triceps and builds grip strength.

Teaching Points

  1. Stand with your feet hip width apart.
  2. Keep your spine neutral.
  3. From the rack position perform a standing pullover.
  4. The mace should be behind your back centered along your spine.
  5. Keep your hands positioned behind your neck (not touching).
  6. Make sure your triceps are facing forwards and your elbows pointing upwards.
  7. Swing the mace side to side and gain momentum to increase the range of movement.
  8. Perform 10 reps in each direction.
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