Mace 360
The shoulders, upper back and grip drive a steel mace in a full circle around the head, decelerating and re-accelerating the offset load each pass.
Level: Intermediate
Primary: Shoulder
Secondary: Abs Back - Upper Forearms Traps
Movement: Compound
Tags: Rotational
Type: Flexibility (Dynamic Stretching) Functional Fitness (Obstacle & Hybrid)
Equipment: Mace
Target muscles
The deltoids and rotator cuff steer the offset mace head through a full circle around the head, while the upper back, traps and rhomboids decelerate it behind the neck and re-accelerate it on the way round. The forearms and grip fight the long lever continuously, and the obliques and deep core resist the rotational pull that builds as the head swings around the body. It is a circular, continuous version of the 10-to-2 with no rest point in the arc.
How to perform
Setup
Stand tall in a balanced stance with the mace held vertically at the front rack, hands stacked low on the handle and the head up. Brace the core, set the shoulders down, and pick the direction of the circle before you start.
Execution
Tilt the mace back over one shoulder, then guide the head down and around behind your head in a smooth circle, letting the hands rotate so the handle passes behind the neck and comes round to the opposite shoulder. Catch the head at the front rack, then immediately flow into the next circle. Keep the path tight to the head, the elbows leading, and the torso quiet — only the arms and shoulders travel. Complete the planned reps one direction, then reverse. Control the head's speed at all times; it should never whip out of your command.
Common mistakes
- Letting the mace head drift wide and out of control behind the head, risking a strike and overloading the shoulder.
- Throwing the trunk into the circle instead of keeping it braced and letting the shoulders work.
- Failing to catch and stabilise at the front rack between circles, so the reps blur into uncontrolled momentum.
- Choosing a mace too heavy to decelerate safely behind the neck.
Progressions and regressions
Regress to the mace 10-to-2 until the tilt-and-catch is automatic, or use a lighter mace and pause at the front rack between every circle. Progress by flowing continuous reps, increasing the load, or combining 360s with squats and lunges into a longer flow. Master the catch position before chasing speed — a clean front-rack catch is what keeps the circle safe.
Programming notes
Use it as shoulder skill and mobility work, 2-3 sets of 5-10 circles per direction, early in a session while coordination is sharp. It builds rotational shoulder control, grip endurance and overhead stability, and pairs naturally with pressing work or as the centrepiece of a mace flow. Keep the load conservative so both directions stay controlled and even.
