DOUBLE POINTS WEEKEND: Earn 2X Onnit X Points on purchases March 29th-31st! DOUBLE POINTS WEEKEND: Earn 2X Onnit X Points on purchases March 29th-31st! SHOP NOW
Steel Mace Overhead Throw Exercise

Steel Mace Exercise: Overhead Throw

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

Summary

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 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.
Free shipping is offered on orders with a minimum subtotal of $100 less discounts. Free shipping is only available in the contiguous U.S. and excludes Fitness and Digital items.
For media inquiries please contact us at media@onnit.com.
With a subscription, you'll get your favorite Onnit products whenever you want at 15% off MSRP. All automatic, worry free, and with our same great money back guarantee.
Cancel or adjust your order at any time, hassle free. Your payment method will only be charged right before your order ships. The discount applied every time is 15% off MSRP or the current sale discount, whichever is greater. For more information, see the complete Onnit Subscription Terms & Conditions and Frequently Asked Questions.

Secure Shopping

We implement a variety of security measures to maintain the safety of your personal information when you place an order or enter, submit, or access any information on our website. We incorporate physical, electronic, and administrative procedures to safeguard the confidentiality of your personal information, including Secure Sockets Layer (SSL) for the encryption of all financial transactions through the website. We use industry-standard, 256bit SSL encryption to protect your personal information online, and we also take several steps to protect your personal information in our facilities. For example, when you visit the website, you access servers that are kept in a secure physical environment, behind a locked cage and a hardware firewall. After a transaction, your credit card information is not stored on our servers.