Mace Upper Cut
The shoulders and obliques drive a steel mace head up in an uppercut arc, rotating through the hips like throwing the punch.
Level: Intermediate
Primary: Shoulder
Secondary: Abs Biceps
Movement: Compound
Tags: Rotational
Type: Anaerobic Intervals (HIIT / Bootcamp / Circuit) Functional Fitness (Obstacle & Hybrid)
Equipment: Mace
Target muscles
The deltoids and biceps drive the offset mace head up in the uppercut arc, but the power comes from the hips and obliques rotating the trunk into the strike, exactly like a real uppercut. The forearms and grip steer the long lever as it rises, the core braces to transmit force from the legs to the arms, and the rear shoulder and upper back help control the head at the top. It blends rotational power with a shoulder and grip challenge.
How to perform
Setup
Stand in a staggered, athletic boxing stance holding the mace handle with both hands low in front of the body, head pointing down. Brace the core, soften the knees, and load slightly into the rear hip.
Execution
Drive up through the rear leg, rotate the hips and trunk, and sweep the mace head upward in an uppercut arc to about head or chin height, leading the motion from the hips rather than the arms. Control the head at the top of the arc, then lower it back down along the same path and reset into the loaded stance, ready to fire the next rep. Pivot the rear foot to let the hips turn freely, keep the spine braced, and stay light and rhythmic. Work one side for the set, then switch.
Common mistakes
- Lifting the mace with the arms and shoulders while the hips stay still, killing the rotational power.
- Keeping the rear foot planted flat so the rotation grinds through the knee and lower back.
- Over-rotating or arching the spine instead of turning through the hips.
- Losing control of the head at the top of the uppercut arc.
Progressions and regressions
Regress to a lighter mace or a slower, shorter arc to groove the hip-driven rotation before adding speed. Progress by increasing load, picking up the pace for conditioning intervals, or flowing alternating uppercuts left and right. Shadow-boxing the pattern unloaded first helps dial in the footwork and hip turn.
Programming notes
Use it as rotational-power or conditioning work, 3 sets of 10-15 per side or 20-30 second intervals. It raises the heart rate quickly and suits combat-sport prep and athletic circuits. Keep the load moderate so the uppercut stays fast and hip-driven, and balance the reps evenly to avoid a rotational imbalance.
