Alternating Warrior Press with Toss

Steel Mace Alternating Warrior Press with Toss
A dynamic, full-body press that challenges timing, control, and coordination, topped off with a smooth overhead toss.

Start Position:
Stand tall with your feet hip-width apart. Hold the mace vertically, resting over one shoulder like a warrior gearing up. Keep it as straight as possible, handle close to the body, and be ready to move.

Core Engagement:
Brace your core and maintain a neutral spine. Keep your shoulders relaxed and pulled slightly back. No shrugging or collapsing. Stay grounded and aware.

Press & Toss Phase (One Side):
Press the mace overhead, keeping it vertical and aligned. Once extended, give it a gentle push to toss it up and over. Keep your eyes on the mace the whole time — this is about control, not speed.

Transition Phase (Alternate Sides):
Catch the mace on the opposite shoulder, reset into a strong position, and press again. Flow between sides with focus and intention.

Reps & Flow:
Alternate presses and tosses from side to side. Go for reps (e.g. 6–10 each side) or set a timer for 30–60 seconds of continuous movement.

Muscles Worked:

• Shoulders (Delts)

• Triceps

• Core (especially stabilizers and obliques)

• Upper back

• Grip & forearms

• Glutes & legs (for stability during the toss)

Difficulty Level: Intermediate

Coach Note:
Stay calm in the catch. This movement is about rhythm, not rushing. Keep your breath steady and treat each toss like a focused reset. Keeping it strong, smooth, and in control. If you are feeling unsafe start with a 7lb mace or wooden mace to practive before moving to a 10lb steel mace.