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This is a great exercise for working both sides of the body in one movement.

The difference between the single 360 and reverse 360 is the direction in which the elbow moves.

With the traditional single 360, the elbow moves towards the midline (inside circle), whereas, with the reverse 360, the elbow moves away from the midline (outside circle).

Both movements are excellent for developing circular shoulder strength, a movement pattern that is so important for sport and in everyday life… but is left out of most strength and conditioning programs.

Exercise Instructions:

  1. Start with your feet shoulder-width apart and toes pointing forward.
  2. Keep the shoulders packed and retracted with your elbows close to your ribs.
  3. Initiate the movement by casting the mace over the shoulder ensuring the tricep is in full flexion.
  4. Pull down the elbow and lat and return to the starting position, completing a traditional Single 360 with an inside elbow circle.
  5. For the reverse 360 use an outside elbow circle moving your elbow away from the body’s midline.
  6. Bring your elbow across and back to the center-line to complete the outside elbow circle.
  7. Combine both movements to perform a seamless sequence alternating between arms.
  8. Start with a single arm steel mace 360 using your right arm.
  9. Then, switch hands and transition into a reverse single arm 360 with your left arm.
  10. Continue by performing a reverse 360 (outside circle) with your left arm, followed by a normal single arm 360 with your right.