The steel mace swing can be used as a transitional exercise used within complexes or for conditioning to work the posterior chain.

Teaching Points

  1. Stand with your feet close together to allow the mace to swing on the outside of your leg.
  2. Keep your spine neutral throughout the movement.
  3. Hold the mace towards the end of the handle.
  4. Hinge the hips and swing the mace on the outside of your leg.
  5. Forcefully drive your hips forward to generate enough force to move the mace bell upwards.
  6. Finish the movement when the mace reaches shoulder height.