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.
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