Mace Grave Digger

Target muscles

The upper back, lats and rear delts pull the offset mace head up and across the body, while the obliques and deep core generate and control the rotation through the trunk. Loaded at the end of the long handle, the head makes the forearms and grip work hard to steer the diagonal path, and the shoulders stabilise as the mace travels from low on one side up across the midline. It trains the rotational pulling pattern of shovelling or digging.

How to perform

Setup

Stand with feet shoulder-width or slightly wider, holding the mace handle with both hands, the head down and out to one side near the hip or knee. Soften the knees, hinge slightly, and brace the core with a flat back.

Execution

Drive through the hips and rotate the trunk to pull the mace head up and diagonally across the body toward the opposite shoulder, leading with the upper back and letting the obliques turn the torso as the rear foot pivots. Control the head at the top, then reverse the path under command back down to the starting hip, resisting the lever the whole way. Complete the reps on one side, then switch directions. Keep the spine braced and let the hips and back do the work, not the lower back.

Common mistakes

• Yanking with the arms alone instead of driving the pull from the hips and upper back.
• Rounding or over-rotating the lumbar spine rather than pivoting through the hips.
• Letting the mace head swing wide and out of control at the bottom of the diagonal.
• Keeping the feet planted flat so the rotation grinds through the knees and low back.

Progressions and regressions

Regress to a lighter mace, a shorter lever, or a slower half-range chop to learn the rotational pull. Progress by adding load, increasing the speed and range, or flowing it into a digging rhythm for conditioning. A cable or band cross-body pull is a useful stepping stone if the offset head is too much at first.

Programming notes

Program it as rotational pulling and core work, 3 sets of 8-12 per side, balanced left and right to avoid building a twist imbalance. It suits rotational athletes and functional circuits, and pairs well with an anti-rotation hold to train both producing and resisting trunk rotation. Keep the load moderate so the pattern stays clean and the spine stays protected.