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Steel Mace Swing and Catch

A dynamic functional exercise using a steel mace that combines swinging motion with catching, improving coordination, grip strength, and full-body control.

Exercise Overview

Category

Functional Training

Exercise_Type

Plyometric

Difficulty_Level

Advanced

Technique

Stand with feet shoulder-width apart, holding a steel mace with both hands. Swing the mace in a controlled arc, then catch it with proper hand positioning. Maintain balance and control throughout the movement.

Starting Position

Stand with feet shoulder-width apart, holding steel mace with both hands, ready to swing.

Finishing Position

Mace caught with proper grip, maintaining balance and control after the swing motion.

Form Cues

Keep core engaged, swing with control, focus on grip, maintain balance

Common Mistakes

Losing balance, poor grip, uncontrolled swing, improper catching technique

Progression Tips

Increase mace weight, add rotation, try different swing patterns, or perform more complex movements.

Regression Tips

Use lighter mace, focus on form, reduce swing speed, or practice without catching.

Safety Notes

Ensure adequate space around you. Maintain proper grip to avoid dropping the mace. Stop if you experience pain in shoulders, wrists, or lower back.