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Steel Mace Exercise: 2-Hand Deadlift (Stability Focus)

Steel Mace Exercise: 2-Hand Deadlift

Written by
September 25, 2014
Updated May 17, 2016


The Steel Mace 2-Hand Deadlift works through the hinge movement pattern but the focus of the movement is really the ability to stabilize the shoulders through the range of motion.  This requires a dynamic relationship between the mace, your core and your shoulder girdle.

Exercise Steps

Step 1: Stand with your feet hip width apart with a slight bend at your knee, holding a steel mace across your body in a overhand barbell grip.

Step 2: Keeping your back neutral to slightly extended, pull your hips back as you fold forward. Stop with your chest above parallel with the floor.

Step 3: Keep the mace close to the legs throughout the whole movement while trying to keep it from tilting in any direction. Maintaining a strong core, return back to a standing position.

Tips & Safety: Keep your abs and back muscles tight during this exercise, do not arch your back.

John Wolf is Onnit's Chief Fitness Officer, and an expert in unconventional training methods such as kettlebell, steel club, and suspension training. With 15-plus years of experience in the fitness industry, he has worked with rehab clients and athletes of all levels. He moves like Spider Man and can deadlift more than 500 pounds any day of the week.
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