Technique
Hold the mace with both hands and perform fluid, controlled movements in various planes of motion. Allow the mace to flow naturally while maintaining control and proper form throughout the movement.
A dynamic functional exercise using a mace that targets the shoulders, core, and full body through fluid, rotational movements to improve mobility and strength.
Hold the mace with both hands and perform fluid, controlled movements in various planes of motion. Allow the mace to flow naturally while maintaining control and proper form throughout the movement.
Stand with feet shoulder-width apart, holding the mace with both hands in front of your body, ready to begin movement.
Return to the starting position with the mace in front of your body, maintaining control and proper form.
Keep movements fluid, maintain control, engage core, follow natural movement patterns
Losing control of the mace, not engaging core, rushing movements, poor grip
Increase mace weight, add more complex movements, or incorporate different planes of motion.
Use lighter mace, practice basic movements first, or perform without mace to learn patterns.
Maintain proper form and control at all times. Stop if you experience pain in the shoulders, wrists, or lower back. Ensure adequate space around you for safe mace movement.