10 to 2 (Steel Mace)

A steel mace exercise mimicking a clock movement from 10 o'clock to 2 o'clock position, targeting shoulder stability and core engagement.

Instructions

1. Hold a steel mace vertically with both hands near the center of the handle, feet positioned shoulder-width apart.
2. Press the mace overhead, keeping it mostly vertical with a slight forward tilt.
3. In a controlled motion, rotate the mace head to the 10 o’clock position (top-left), then sweep it across toward the 2 o’clock position (top-right).
4. Maintain tension in your shoulders and core throughout the movement, resisting the rotational forces.
5. Return to the starting vertical position and repeat for the desired number of repetitions.

Tips

• Start with a lighter mace to develop proper shoulder stability and movement control.
• Keep your core tight throughout to prevent excessive spinal rotation.
• Move with deliberate control rather than swinging the mace rapidly.
• Focus on shoulder stability as the heavy head creates significant rotational forces.
• Perform on both sides if programming unilaterally.