The Steel Mace 2-Hand Deadlift utilizes the hinge movement pattern, but the ability to maintain shoulder stability throughout the range of motion is the primary focus of the exercise. In order to accomplish this, the mace, your core, and your shoulder girdle need to have a dynamic relationship with one another.
Exercise Steps
Step one is to stand with your feet hip-width apart and your knees slightly bent. Grip a steel mace in an overhand barbell grip and carry it across your body while maintaining this stance.
Step 2: While keeping your back neutral or slightly extended, pull your hips back as you fold forward. This will help you get into a better starting position. Put a stop to the movement when your chest is above parallel to the floor.
Step 3: Attempt to keep the mace from tilting in any direction while maintaining a position in which it is close to the legs throughout the entire movement. Return to a standing position while ensuring that your core is strong throughout the movement.
During this exercise, you should keep your abdominal muscles and back muscles tight, and you should avoid arching your back.
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