In this week video of the week I’m demonstrating Steel Mace Tornados.

Steel Mace Tornados combines the 360 with a lunge and flag press.

This is an excellent multi-planar full body exercise that targets the lower body, upper body and core.


  1. Start with your feet slightly wider than usual to prepare for the forward lunge from the side.
  2. Begin the movement with a 360 swing, keeping your elbows tucked in and shoulders down.
  3. As you bring the mace over your shoulder, pivot both feet and slide your back leg out slightly, transitioning into the rack position.
  4. Perform a flag press from the side, putting extra emphasis on your quads.
  5. Return to the starting position and repeat the exercise on the other shoulder, pivoting your feet, dropping the back knee, and pressing the mace out from your body.