If you’ve been swinging a mace or club for a while, you’ve probably experimented with single-arm mills or the classic 10-2 swing. But one movement that deserves more attention—especially if you’re chasing size, control, and shoulder health—is the two-handed club mill.
This pattern blends the precision of mace training with the raw strength and stability of traditional upper-body work. Done right, it lights up your lats, triceps, forearms, and upper back while teaching total-body coordination.
Why Two-Handed Mills Are Different
Compared to single-arm mills or mace swings, two-handed club mills feel more compact and controlled. The shorter lever of the club changes the torque profile, giving you a tighter, more arm-dominant movement that still recruits the major muscles of your posterior chain.
Think of it as a bridge between functional strength and bodybuilding—a rotational row, pull-down, and triceps extension all in one.
Because the club’s mass sits closer to your hands, you’re able to move heavier loads through a full range of motion, building serious lat and arm strength without the joint stress of barbells or dumbbells.
The Key Technique: Elbows In, Lats On
The most common mistake we see with two-handed mills is casting the club straight out in front like a kettlebell swing. That wide, flared position pulls your elbows away from your body and robs your lats of engagement.
Instead:
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Keep your elbows tucked close to your ribs as you cast forward.
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As the club drops into the front portion of the mill, allow your arms to straighten, but maintain that “tucked in” feeling.
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As you pull back into order position, actively engage your lats to control the motion—don’t let the club control you.
You’ll instantly feel more tension through your back and triceps, and the swing will feel smoother and more powerful.
Why It Works
When your elbows stay tight, your lats take over. This changes the mill from a loose, flailing motion into a controlled lat-driven pull and press—the same kind of tension you want during heavy rows or pull-ups.
This not only builds more strength but also teaches shoulder stability and deceleration, which carry over into every lift and athletic movement. The short “pause” in order position between casts helps reinforce that control, allowing you to reset tension before the next rep.
How to Add It to Your Training
Two handed club mills make an incredible finisher after pressing or pulling sessions. They open up the chest, stretch the biceps, and strengthen the lats through a dynamic range of motion.
Try this:
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3-4 sets of 10-12 mills each direction
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Focus on slow, clean technique over speed
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Progressively load using your CK Maceworks adjustable club to increase weight as your control improves
Your lats and grip will thank you—and so will your shoulders.
Built for This Kind of Training
Our handcrafted, plate loadable steel clubs are made for this exact purpose. Whether you’re using a lighter setup for conditioning or stacking plates for heavy strength work, CK Maceworks clubs let you adjust load, length, and balance point to perfectly fit your height and goals.
Each club is welded from Grade A500 steel, built to last a lifetime, and designed for smooth, balanced swings no matter how you train.
Train smarter. Swing stronger.
👉 Shop adjustable steel clubs