Pull Overs

Pull Overs

Start Position:
Begin with the mace in a vertical middle position, holding it with both hands stacked on top of each other. Maintain a strong, upright posture and ensure your entire body is properly aligned. To increase the difficulty of this exercise, start with your hands positioned at the end of the handle. To make it easier, move your stacked hands closer to the middle of the mace handle.

Core Engagement:
Brace your core and keep your lower back pressed against the bench or floor to maintain stability. Ensure your feet are flat on the ground and your shoulders are relaxed and away from your ears.

Push Over Phase:
Begin by slowly pushing the mace over your head and toward the back in a controlled, deliberate manner. Keep the mace centered and aligned throughout the movement.

Pull Over Phase:
After completing the push phase, slowly pull the steel mace back to the starting position. Maintain intentionality and ensure the mace remains centered throughout the movement.

Repetitions:
Perform the desired number of repetitions, ensuring each pull over is smooth and controlled. Maintain proper form throughout the exercise, avoiding any jerking or swinging motions. Change stacked hands for balanced training.

Muscle Groups & Rating:
Targeted Muscle Groups: Latissimus Dorsi (Lats), Chest (Pectorals), Shoulders (Deltoids), Triceps, Core
Difficulty Rating: Intermediate