The steel mace uppercut shoulder press brings a rotational element to the overhead press and combines pushing as well as pulling to give your core a fantastic workout. This exercise can also be combined with a squat or split squat to work the legs and tax the cardiovascular system.

Teaching Points

  1. Stand with your feet shoulder width apart.
  2. Keep your spine neutral throughout the movement.
  3. Keep your core braced and glutes tight.
  4. Grip the macebell with one hand close to the mace head and the other at the end of the handle.
  5. Start the movement with the mace by the side of your body.
  6. Initiate the movement by pulling with the hand at the end of mace handle whilst simultaneously pressing with the hand that’s closest to the mace head.