The Rotating Reach Back Steel Mace exercise is a highly effective workout that targets multiple muscle groups and improves overall strength and mobility. This exercise involves the use of a steel mace, which is a long, weighted tool resembling a medieval weapon. It is an excellent choice for anyone looking to add variety to their fitness routine and challenge their body in new ways.
Full Body Engagement: The Rotating Reach Back Steel Mace exercise engages various muscle groups simultaneously. It targets the core, shoulders, back, legs, and arms, making it a truly functional exercise that mimics real-life movements.
Improved Stability: This exercise requires strong stabilization throughout the body. By incorporating the steel mace into your workout routine, you'll significantly improve your balance and proprioception.
Increased Grip Strength: Gripping and controlling the steel mace during the Rotating Reach Back exercise strengthens your forearm and hand muscles, resulting in improved grip strength.
Enhanced Core Stability: The Rotating Reach Back Steel Mace exercise heavily engages the core muscles, helping to improve stability and strengthen the abdominal muscles, obliques, and deep muscle layers.
Versatility: The steel mace is a versatile piece of fitness equipment that allows for countless exercise variations. The Rotating Reach Back exercise is just one of many movements you can perform with a steel mace, making it a valuable addition to any fitness routine.
Follow these step-by-step instructions to perform the Rotating Reach Back Steel Mace exercise correctly:
Starting Position: Begin by standing tall with your feet hip-width apart. Hold the steel mace with an overhand grip, placing your hands slightly wider than shoulder-width apart.
Execution: Engage your core and maintain a neutral spine as you lift the steel mace off the ground, positioning it in front of your body. Bend your elbows slightly and keep your shoulders down and back.
Rotating Movement: In one smooth motion, rotate your entire body to the right side while simultaneously extending your arms overhead. Your gaze should follow the movement of the steel mace.
Reach Back: When your arms are fully extended overhead, reach back with your left hand as far as comfortably possible without straining. Focus on keeping your core engaged and maintaining a stable stance.
Return to Starting Position: Slowly reverse the movement by rotating your body back to the center and lowering the steel mace to the starting position in front of your body. Maintain control throughout the exercise and repeat on the opposite side.
Like any exercise, it is essential to perform the Rotating Reach Back Steel Mace exercise with proper technique and caution. Here are some safety precautions and tips to keep in mind:
Start with Lighter Weights: If you are new to the Rotating Reach Back Steel Mace exercise or using a steel mace in general, begin with a lighter weight to ensure you can maintain proper form and technique. Gradually increase the weight as you build strength and confidence.
Maintain Core Engagement: Throughout the exercise, focus on keeping your core muscles engaged and your back straight. This helps prevent overuse of the lower back and reduces the risk of injury.
Warm-Up Properly: Before engaging in any exercise, it is crucial to warm up your body to increase blood flow and flexibility. Perform dynamic stretches and mobility exercises to prepare your muscles for the Rotating Reach Back Steel Mace exercise.
Choose the Right Steel Mace: The weight of the steel mace should be challenging but manageable. Seek guidance from a fitness professional to determine the appropriate weight for your fitness level and goals.
Listen to Your Body: If you experience any pain or discomfort during the exercise, stop immediately and consult a healthcare professional. It's essential to listen to your body and not push beyond your limits.
The Rotating Reach Back Steel Mace exercise can be incorporated into your fitness routine in several ways. Here are some suggestions:
On its Own: Perform 2-3 sets of 8-12 reps of the Rotating Reach Back exercise as part of your full-body workout routine. Rest for 60-90 seconds between sets.
Circuit Training: Include the Rotating Reach Back Steel Mace exercise as one station in a circuit training workout. Perform it for a designated amount of time, such as 30 seconds, before moving on to the next exercise.
Superset: Pair the Rotating Reach Back exercise with another upper body or core exercise, such as push-ups or plank variations. Alternate between the two exercises for a predetermined number of sets and repetitions.
Remember to adjust the volume and intensity of the exercise based on your fitness level and goals. As you become more comfortable with the Rotating Reach Back Steel Mace exercise, consider adding more sets or increasing the weight of the steel mace for added challenge.
The Rotating Reach Back Steel Mace exercise is an excellent choice for individuals looking to challenge their bodies and enhance overall strength and stability. By incorporating this movement into your fitness routine, you will experience improved core strength, enhanced balance, and increased grip strength. Remember to prioritize proper technique and safety precautions, and gradually progress to heavier weights as you gain strength. Embrace the versatility of the steel mace and explore other exercises to add variety and excitement to your workouts.
If you're looking for a gym, fitness club or yoga studio, you've come to the right place.
You can find information about gyms in your area. Browse catalog of gyms and find gyms with classes which are you looking for.
On gym page you can find simple information like address, phone or website. You can find list of available classes. You can check availability of personal training or small group classes. On place page you can also see information about open hours.
You can find gyms near you with amenities, courts, studios and equipments.
Use our map to find gym at your city or district.
In Gym Navigator you can find list of exercises with movies for many body parts.
You can browse exercises catalog and find exercises the best of you.
You can also find exercises grouped into workout plans, which you can use to improve you body. Each routine show you exercises one by one and give you possibility to count you progress and count down rest time.