This variation of the bayonet strike is far more challenging and will work the legs as well as elevate the heart rate.

Teaching Points

  1. Stand with your feet shoulder width apart.
  2. Start in the rack position with your hands close to your naval.
  3. The hand on top goes over the opposite shoulder. For example; if you push the mace head over your left shoulder make sure your right hand is gripping on top.
  4. During the back swing keep your grip loose (just tight enough to hold the mace) and let your triceps go into full flexion so that your elbows are pointing upwards and your hands are behind your head.
  5. The mace should remain close to the body at all times.
  6. Pull the mace over the opposite shoulder at the end of the back swing.

Common Problems & Solutions

Error: Spinal alignment falling into flexion.
Correction: Keep chest lifted and macebell tight to the body.

Alternative Options
Macebell thrusters.