Alternating Single Arm Macebell 10 to 2

Instructions for proper form

Stand with your feet shoulder-width apart and hold the macebell in a neutral grip with one arm. Start with the macebell at the lower position near your hip. Engage your core and initiate the movement by rotating your torso and raising the macebell to an overhead position at about a 10 o’clock angle. As you lower the macebell back down, rotate your torso and switch arms, lifting the macebell to a 2 o’clock position. Ensure to keep your spine neutral and avoid leaning forward or backward during the movement.

Common mistakes to avoid

Avoid rounding your back while performing the exercise. Do not let your elbow flare out too much; keep it in line with your body. Ensure you do not use momentum to swing the macebell; the movement should be controlled. Avoid locking out your elbow at the top position.

Benefits

Specific benefits of the exercise

This exercise effectively targets the posterior deltoids and improves shoulder stability and mobility. It also enhances grip strength and engages the core due to the rotational movement.

Expected results and timeframe

With consistent training (2-3 times a week), you can expect improved shoulder strength, stability, and mobility within 4-6 weeks, along with an enhancement in overall upper body strength..

Who this exercise is best for

This exercise is ideal for intermediate trainees looking to increase shoulder strength, stability, and coordination. It is also beneficial for athletes and individuals involved in sports that require overhead or rotational movements.

Scientific studies supporting its effectiveness

Studies have shown that incorporating rotational exercises into strength training can improve functional strength and stability in the shoulder joint. The Journal of Strength and Conditioning Research highlights the effectiveness of unilateral and rotational training for enhancing athletic performance.

Variations

Beginner modifications

For beginners, start with a lighter macebell or a dowel rod to get accustomed to the movement pattern. You can also perform the exercise seated or use a wall for support until you feel comfortable with your balance.

Advanced progressions

For advanced trainees, increase the weight of the macebell or perform the exercise on an unstable surface like a balance board. You can also incorporate it into a high-intensity interval training (HIIT) routine for added cardiovascular benefits.

Integrations

Complementary exercises

Complement this exercise with other shoulder stability exercises, such as band pull-aparts, face pulls, or shoulder presses to ensure balanced shoulder development.

Super set recommendations

Pair the Alternating Single Arm Macebell 10 to 2 with hollow body holds or plank variations to activate the core while allowing brief rests between sets.

Sample workout routines

A sample routine may include: warm-up (dynamic stretches), 3 sets of Alternating Single Arm Macebell 10 to 2 (10-12 reps each arm), 3 sets of band pull-aparts (15 reps), and 3 sets of standing overhead presses (8-10 reps).

Exercise combinations

Combine this exercise with push-ups or kettlebell swings in a circuit format to engage multiple muscle groups while incorporating explosive movements.

Best time to do this exercise in your workout

This exercise can be performed in the strength training portion of your workout after your warm-up, ideally after compound lifts such as bench presses or rows to target the shoulders specifically.