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.
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.