Mace Spear Stab
The shoulders and triceps stab a steel mace forward like a spear while the core braces against the offset head out front.
Level: Intermediate
Primary: Shoulder
Secondary: Abs Triceps
Movement: Compound
Tags: Push
Type: Functional Fitness (Obstacle & Hybrid) Strength (Weight Lifting)
Equipment: Mace
Target muscles
The anterior deltoids and triceps drive the mace forward in a horizontal press, while the serratus anterior protracts the shoulder blade at full extension. Because the head is loaded far out on the handle, the offset weight grows heavier the further you stab it forward, so the deep core and obliques brace hard to keep the trunk square and the forearms and grip steer the long lever. It trains forward pressing strength with a stout anti-extension core demand.
How to perform
Setup
Grip the mace handle with both hands near the chest, holding it horizontally like a spear with the head pointing forward. Stand in a tall, athletic stance or a slight stagger, feet hip-width, core braced and ribs down.
Execution
Stab the mace straight forward by extending the arms and pressing through the shoulders, driving the head out in front until the arms are nearly locked, then retract it under control back to the chest. As the head travels forward, the offset load tries to pull you into extension — resist it by bracing the abs and keeping the ribs stacked. Keep the path level and the wrists firm so the long head doesn't dip, and breathe out on the stab, in on the return. Move with control rather than jabbing.
Common mistakes
- Letting the lower back arch as the head extends forward instead of bracing the core against the offset pull.
- Dropping the mace head at full extension because the wrists give way to the lever.
- Shrugging the shoulders up toward the ears during the stab.
- Using a heavy, fast jab that sacrifices control of the head out front.
Progressions and regressions
Regress to a shorter lever, a lighter mace, or a half-range stab until the core can hold the trunk square at extension. Progress by gripping lower for a longer lever, adding a split stance, slowing the tempo, or pausing at full extension. A Pallof-style press is a useful primer for the anti-extension component.
Programming notes
Program it as shoulder and anti-extension core work, 3 sets of 8-12 reps, on an upper-body or functional day. It complements vertical pressing by training the horizontal push with a built-in core challenge, and works well in a circuit between pulling stations. Keep the load light enough that the head stays level and the lower back stays quiet.
