When most people think of steel mace training, they picture 360s and 10-to-2s. But there’s a smaller, often overlooked movement that builds serious shoulder control and extends your work capacity—the curl cast.
It’s one of those simple tools that can instantly improve how you move the mace, build balanced strength on both sides, and add more quality volume to your sessions.
What’s a Curl Cast?
The curl cast starts with one hand near the mace head and the other on the bottom of the handle. From there, you cast the head of the mace behind one shoulder and bring it back around into position.
It’s controlled, rotational, and teaches your body how to redirect force while maintaining tension through your arms, shoulders, and trunk.
You can think of it as a bridge movement—it connects swings, builds coordination, and strengthens the stabilizers that make everything else smoother.
Why You Should Practice Them
The curl cast is more than a warm-up drill. It’s a skill-builder.
Here’s why it belongs in your training:
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Balanced Development: You can easily practice casting both directions, building symmetry in your swing patterns.
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Extended Sets: Curl casts give you a natural “reset” mid-set so you can accumulate more quality reps without losing control.
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Smooth Transitions: They make switching directions between 360s and 10-to-2s seamless and efficient.
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Shoulder Endurance: The movement keeps constant tension through the upper body, helping you build the durability needed for heavier work.
It’s a small movement that carries big returns for shoulder health and overall mace control.
How to Use Them in Training
You can plug curl casts in almost anywhere—between heavy swings, as a warm-up, or as a volume-builder on lighter days.
Try these simple ideas:
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5x 360s right → 1 curl cast → 5x 360s left
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Alternate single-arm 10-to-2s with a curl cast between sides
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Use curl casts as active recovery between heavier sets
Each variation adds a different challenge and builds more time under tension without losing your form.
Steel mace training isn’t just about power—it’s about control, precision, and being able to handle torque from any angle. The curl cast is one of the best ways to train all three.
If you’re serious about building stronger swings, steadier shoulders, and better technique, start working curl casts into your sessions.
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