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Old 08-07-2013, 10:10 AM   #1
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Default Mace Swing Video

I posted this in my log but since it isn't really a training video and more of a how to video I would do separate thread.

I get a lot of questions on my Mace Swing's on how and why. I've been referring people to 'Mace Swing' how to video's. But after reviewing some of them I've decided to post my own. I do them specifically for the shoulder mobility and health and as a great warmup tool for pressing. This means I do them slightly different than the Mace Swing proponents who are using it as a conditioning tool or trying to swing more weight.

There is context to everything. I think this video will help anyone that is a powerlifter or strongman wishing to incorporate Mace Swings in their training with similar goals to myself.

Typically I do about 3-4 sets of swings with 10 reps in each direction, progressively moving my grip down the mace with each set as everything gets loose.

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Old 08-07-2013, 10:17 AM   #2
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thanks man, looks killer
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Old 08-07-2013, 10:27 AM   #3
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I came into this thinking it was going to be a fancy sledgehammer bashing a tire. Was pleasantly surprised, learned something new today. thanks for posting it up!
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Old 08-09-2013, 09:43 AM   #4
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Default

glad you guys liked it. This is some pretty good stuff. Very effective.
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Old 08-09-2013, 02:34 PM   #5
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Default

This reminds me of Indian Club swinging, see vid at 5:49...the KB tornado also has a similar effect, I would say, having watched the vid that you put up and how the exercise affects set muscle groups and areas...but anyway, here's the Indian Club stuff:

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Old 08-09-2013, 02:50 PM   #6
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Quote:
Originally Posted by 5kgLifter View Post
This reminds me of Indian Club swinging, see vid at 5:49...the KB tornado also has a similar effect, I would say, having watched the vid that you put up and how the exercise affects set muscle groups and areas...but anyway, here's the Indian Club stuff:

http://www.youtube.com/watch?v=L0uPUmM7OYY
yes that's the same movement in the video.
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