In this video, I’ll guide you through the proper technique for executing this dynamic exercise with a steel mace. Whether you’re a fitness enthusiast or looking to add variety to your workout routine, mastering the Steel Mace Switch Mill will enhance your strength and mobility.
Instructions
Choke Up on the Handle:
- Ensure a safe grip by choking up on the mace handle.
- Test the appropriate choking length by starting with the mace on the floor and checking foot clearance.
Single Arm Mill Technique:
- Position feet shoulder-width apart with toes pointing forward.
- Shift weight and perform a full-arm lock lateral swing corresponding to the mace’s casting direction.
Transition to Reverse Mill:
- Incorporate inside elbow circles as you cast the mace away.
- Shift weight and perform an outside elbow circle when the mace swings to the opposite side.
Thoracic Rotation:
- Maintain constant thoracic rotation throughout the exercise.
- Rotate thoracic to the left when casting the mace to the left, and vice versa.
Safety Tip for Reverse Mill:
- Be mindful of the mace’s extra handle length during reverse mills.
- Keep the mace away from your head and focus on continuous thoracic rotation for a smoother transition.
