Alternating Arrow

Alternating Arrow Instructions

A fluid, powerful press that builds shoulder strength, core control, and flow with continuous transitions between sides.

Start Position:
Stand with your feet hip-width apart, tall and grounded in your stance. Hold the mace in a High Cross position. The mace head near one shoulder, angled across your chest.

Core Engagement:
Engage your core and keep your spine neutral. Shoulders stay relaxed, down, and slightly back. Avoid shrugging or rounding — you want to stay strong and centered.

Pressing Phase (One Side):
Extend the mace out to the side, fully straightening your arm. Keep your wrist neutral and aligned with the mace. Your eyes should follow the mace to help maintain level positioning. Keep your ribs tucked and avoid arching your back.

Transition Phase (Alternate Sides):
After completing the press on one side, return the mace smoothly to the High Cross position. Without pausing, switch the mace across your body to the opposite High Cross and immediately press out on that side. Keep your movement fluid and controlled, like drawing and releasing arrows from either shoulder.

Lowering Phase:
Each press ends by slowly bringing the mace back to the start position on that side. Then transition again.

Reps & Flow:
Alternate sides until you’ve completed the total rep count (e.g. 6–10 per side), or set a timer for continuous flow work (e.g. 30–60 seconds).

Muscles Worked:

• Shoulders (Delts)

• Triceps

• Upper Back (Traps & Rhomboids)

• Core & Obliques

• Grip & forearms

Difficulty Level: Intermediate

Coach Note:
Move like you’re in flow, not in a rush. Keep your breath steady and let each transition feel like a reset. Picture yourself drawing back an arrow with calm, focused energy, then letting it fly.