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.


  1. 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.
  2. 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.
  3. 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.
  4. Thoracic Rotation:

    • Maintain constant thoracic rotation throughout the exercise.
    • Rotate thoracic to the left when casting the mace to the left, and vice versa.
  5. 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.