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Steel Mace Overhead Throw Exercise

Steel Mace Exercise: Overhead Throw

June 29, 2014
Updated May 15, 2016
Category: Fitness


The Steel Mace Overhead Throw Exercise involves an explosive upper body movement which requires coordination and core stabilization in order to be performed correctly. As with any throwing exercise, be sure to practice in an area where you can safely drop the Steel Mace; if you miss a catch, let it fall and get out of the way.

Exercise Steps

Step 1: Stand with your feet shoulder width apart and knees locked. Hold the Steel Mace firmly in one hand gripping near the ball of the Steel Mace.

Step 2: Keeping your elbow in, bring the ball of the Steel Mace up to your shoulder. Without bending your legs, forcefully throw the Steel Mace at an arching angle towards your opposite hand. Seek to keep the handle of the Steel Mace parallel to the ground while it is in mid-air.

Step 3: Keeping your eye on the ball of the Steel Mace, catch the handle with your opposite hand. Keep your core tight as you catch the Steel Mace, absorbing the force with your upper body.

Tips & Safety: Watch your head with this Steel Mace exercise! Be sure to practice with a light weight at first and be prepared to drop the weight and get out of the way if necessary.

Onnit Academy
Onnit Academy is the most comprehensive database of information related to Unconventional Training, a unique new form of fitness methodology that focuses on functional strength, conditioning, and agility using the most efficient means and tools possible. The online database includes articles, videos, tutorials, and workouts featuring alternative implements like kettlebells, sandbags, steel maces, steel clubs, battle ropes, and more.

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