Summary
The Steel Mace Pendulum Clean provides an unique challenge in that it tests stability of the shoulder through loaded internal and external rotation with a fixed elbow position while under the load of a swinging implement.
Exercise Steps
Step 1: Stand tall with a mace in one hand, elbow to ribs, thumb up and heavy side of the mace down
Step 2: Initiate a lateral swinging motion by rotating thumb inward and outward
Step 3: Increase swing height until the mace handle is near parallel with the floor
Step 4: As the mace head swings across the body catch it at the apex with the free hand in a curl grip
Step 5: Release the mace head to initiate the next repetition.
Tips & Safety: Keep your loaded hand elbow pinched into the ribs during the entirety of the drill.
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