Side Pull Over Instructions

Start Position:
Begin with the mace in a vertical middle position, holding it with both hands stacked on top of each other. Position the mace to one side of your body, creating a “window” to safely pull the mace through. Maintain a strong, upright posture and ensure your entire body is properly aligned. To increase difficulty, start with your hands positioned at the end of the handle. For an easier variation, 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 out to the side, moving it over your head and toward the back in a controlled, deliberate manner. Create a clear path by ensuring the mace moves smoothly through the “window” and remains centered throughout the movement.

Pull Over Phase:
After completing the push phase, slowly pull the mace back to the starting position on the same side. Maintain control and ensure the mace stays centered and aligned as you return to the beginning.

Repetitions:
Perform the desired number of repetitions on one side, then switch to the other side for balanced training. Focus on smooth, controlled movements, and avoid any jerking or swinging motions.

Muscle Groups & Rating:

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

Difficulty Rating: Intermediate