The Steel Mace Alternating Mill introduces a dynamic twist to the traditional two-handed mill exercise, adding variety and challenge to your steel mace training.
This engaging movement demands coordination, strength, and flexibility as you seamlessly alternate directions with each repetition.
Exercise Instructions:
- Start in the front rack position with the steel mace.
- Cast the mace laterally, shifting your weight in the opposite direction.
- Perform a full swing as the mace goes over the shoulder, maintaining proper form.
- Instead of continuing in the same direction, change sides with each repetition.
- Ensure your hands go all the way back behind the head for full flexion on the back swing.
- Choke up at least 6 inches when casting the mace laterally to prevent hitting your feet.
- Keep the triceps in full flexion during the back swing, avoiding any strain on the elbows.
- Continue to alternate directions, emphasising smooth transitions and controlled movements throughout the exercise.
