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Steel Mace Shoulder Mobility Workout

Steel Mace Shoulder Mobility Workout

Written by
June 25, 2014
Updated August 15, 2016
Category: Fitness

Workout Summary

While a heavier Steel Mace has a range of benefits including rotational power, muscular endurance, and brute force. A lighter Steel Mace is a great tool for increasing shoulder mobility, as well as a great implement as part of a warmup. The Steel Mace Shoulder Mobility Workout could be included in your upper body warmup routine or as a workout in itself to improve shoulder mobility.

Workout Instructions

The Steel Mace Shoulder Mobility Workout can be performed as part of an upper body warmup or as a stand alone mobility workout. Do not use too heavy of a Steel Mace. Progress through each movement with as little rest as possible. When completed with circuit rest as needed before performing 3 more circuits for a total of 4 rounds.

A1: Steel Mace 360 – 4 rounds x 30 sec (each direction)
A2: Steel Mace Halos – 4 rounds x 30 sec (each direction)
A3: Steel Mace Overhead Squat – 4 rounds x 10 reps
A4: Steel Mace Arm Circles – 4 rounds x 10 reps (each arm)
A5: Steel Mace External Rotation – 4 rounds x 10 reps (each arm)

Other Workout Details

Workout Created By: Raleigh Moore
Workout Demonstrated By:
 Mark de Grasse
Equipment Used: Onnit Steel Mace


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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