Description:
The mace front pendulum swings the mace forward and back in front of the body, building grip endurance and forearm strength.
Benefits:
- Builds strength and power for the lift.
- Develops the muscles used in the movement.
- Carries over directly to competition performance.
- Trains the whole body to work together.
Profile:
| Equipment: | Steel Mace |
| Type: | Strength Training (Compound) |
| Resistance Type: | Steel Mace |
| Level: | Advanced |
Muscles:
Primary Muscles
- Deltoids
- Forearms
Secondary Muscles
- Abdominals and Core
- Upper Trapezius
Classification:
| Mechanics: | Compound |
| Force: | Pull |
| Utility: | Basic |
Instructions:
- Hold the mace in front of you with both hands and arms extended.
- Let the mace swing down and back like a pendulum.
- Swing it forward and up under control using your grip.
- Keep your core braced and torso steady.
- Repeat for the desired reps.
Common Mistakes:
- Breaking position or rounding the back under load.
- Rushing the lift instead of staying tight.
- Using a range or technique that does not meet the standard.
- Going too heavy before the technique is solid.
Variations:
- Mace 360
- Mace 10-to-2
- Mace Switch
Safety Tips:
- Warm up thoroughly before heavy attempts.
- Use safeties, straps, or a spotter as appropriate.
- Keep the spine braced and in position.
- Stop if you feel sharp pain.
Additional Information:
The mace front pendulum swings the mace forward and back in front of the body, building grip endurance and forearm strength.
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