If you’ve spent any time swinging a mace, you know the single arm 10-2 isn’t just a strength movement—it’s coordination, timing, and control all rolled into one.
It looks simple: cast the mace back, pull it over, switch hands, repeat. But when you start pushing heavier weight or higher volume, even small inefficiencies start to show. That’s where this tip comes in.
The Problem
Most people lose control at the top of the pull over. The mace starts to drift, the rhythm breaks, or the rep just feels awkward.
Usually, it’s because you’re not turning into the mace head—you’re fighting it instead of flowing with it.
The Fix: Face the Mace
When you pull the mace over, think about rotating your torso and hips slightly into the mace.
Here’s the sequence:
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Cast the mace back behind you
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Pull over using your core and lower body, not just your arm
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As the mace head comes around front, turn into it so you can see the head
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Extend back into your order position and repeat
That subtle turn helps complete the rep naturally. It keeps the mace path tight, smooths out the rhythm, and lets you drive more force through your whole body rather than muscling it with your shoulders.
Why It Works
That rotation recruits your trunk and hips—the real engines of power.
Instead of fighting torque, you’re harnessing it.
You’ll notice:
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More fluidity in your transitions
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Less shoulder strain
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Stronger trunk engagement
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A big jump in grip endurance over time
Single arm 10-2s are already one of the most effective ways to build upper body strength and shoulder integrity without loading your spine like a barbell. Add this technique and they become even more powerful.
Train Smarter, Not Harder
If you’ve been stuck between good and great swings, this is your missing link.
Face the mace, feel the difference, and let the movement do what it’s designed to do—build coordinated, rotational power from the ground up.
🛠️ Gear used: CK Maceworks adjustable mace
💪 Shop all custom built training tools: ckmaceworks.com