Steel Mace Exercise: Pendulum Clean
September 25, 2014 Updated May 15, 2020
The Steel Mace Pendulum Clean provides an unique challenge in that it tests stability of the shoulder through loaded internal and external rotation with a fixed elbow position while under the load of a swinging implement.
Step 1: Stand tall with a mace in one hand, elbow to ribs, thumb up and heavy side of the mace down
Step 2: Initiate a lateral swinging motion by rotating thumb inward and outward
Step 3: Increase swing height until the mace handle is near parallel with the floor
Step 4: As the mace head swings across the body catch it at the apex with the free hand in a curl grip
Step 5: Release the mace head to initiate the next repetition.
Tips & Safety: Keep your loaded hand elbow pinched into the ribs during the entirety of the drill.
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