Strength Training · Functional Fitness
Mace 360
The Mace 360 is a two-handed swing that circles a weighted mace behind your head before returning upright in front. It trains shoulder control, grip strength, and trunk stability.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 1 min 30 sec
How to do it
- Stand with your feet shoulder-width apart.
- Hold the mace upright in front of your torso, weighted head up, with both hands stacked near the handle’s lower end.
- Tip the weighted head over one shoulder.
- Guide the weighted head through a smooth arc behind your head and upper back.
- Draw the mace around your opposite shoulder back to an upright position in front.
Form cues
- Keep your ribs over your pelvis.
- Let your elbows bend freely.
- Exhale as you return to the front.
Common mistakes
- Twisting with the maceKeep your hips facing forward rather than turning your whole body through the circle.
- Whipping the mace aroundUse only enough momentum to carry the mace smoothly through its path.
- Rushing into the next repBriefly settle the mace upright before starting another circle.
Safety
The swinging head can strike your head, neck, or back if its path gets too close. Excessive weight or a fatigued grip can pull your shoulders beyond a controlled range or let the mace slip.
- Start with a very light mace until you can control the entire circle in both directions.
- Check for clearance overhead, behind you, and on both sides before starting.
- Keep other people outside the mace’s full swinging radius.
- End the set as soon as your grip slips or you cannot maintain clearance from your body.
If you have shoulder, elbow, or neck pain, or a history of shoulder instability, get advice from a physiotherapist before attempting this movement.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Training Mace
Sets and reps
- Sets
- 2–3
- Target
- 5–8 reps per direction
- Rest
- 1 min 30 sec
Count one complete circle back to the upright starting position as one rep.