Summary
The Steel Mace 2-Hand Deadlift works through the hinge movement pattern but the focus of the movement is really the ability to stabilize the shoulders through the range of motion. This requires a dynamic relationship between the mace, your core and your shoulder girdle.
Exercise Steps
Step 1: Stand with your feet hip width apart with a slight bend at your knee, holding a steel mace across your body in a overhand barbell grip.
Step 2: Keeping your back neutral to slightly extended, pull your hips back as you fold forward. Stop with your chest above parallel with the floor.
Step 3: Keep the mace close to the legs throughout the whole movement while trying to keep it from tilting in any direction. Maintaining a strong core, return back to a standing position.
Tips & Safety: Keep your abs and back muscles tight during this exercise, do not arch your back.
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