Chris Duffin: Mace Swings

[Rubens]

I lurk on the Outlaw boards and I always see him doing a bunch mace swings before he benches. Anyone ever do these?

[Erok]

I've done these at the end of the workout (8# sledge). Really opens up the shoulders, especially after all that benching. Now that you bring it up, though, It might be good to do as a warmup to benching/pressing. I'm currently trying to work up the courage to do them one-handed.

There's also what I've heard called "halos", done with either a plate or kettlebell. These will also warm up the shoulders, and are gentler, because the mace swinging can be a bit more dynamic (you have to be ready for the downswing, cuz' gravity/acceleration).

[JohnRoman]

There's also what I've heard called "halos", done with either a plate or kettlebell. These will also warm up the shoulders, and are gentler, because the mace swinging can be a bit more dynamic (you have to be ready for the downswing, cuz' gravity/acceleration).

I can't speak to the mace swings but I had a lot of problems till I started doing "halos" before benching. I do a lot of mobility/stretching type of stuff that made a huge difference in shoulders during and after benching. I do halos with a 25# plate. Rotate CW in a tight circle and expand out with each revolution. Then do the same thing CCW.

[Rubens]

Cool this is definitely good info