Weighted Steel Mace Halo

Muscles worked

Setup

1. Stand with feet shoulder-width apart and a slight bend in the knees.
2. Hold the mace in front of your chest in a 'ready' position, with one hand near the globe (head) and the other hand stacked directly below it.
3. Engage your glutes and pull your ribcage down to create a rigid, neutral spine.
4. Position the mace vertically, centered with your sternum.

How to do it

1. Inhale to prepare, then initiate the movement by swinging the globe over one shoulder, keeping the handle close to your ear.
2. Circle the mace behind your neck, allowing your elbows to point upward as the globe passes the back of your head.
3. Exhale as you pull the mace over the opposite shoulder and back to the starting vertical position in front of your chest.
4. Alternate directions for each repetition, maintaining a smooth and controlled tempo throughout the rotation.

Form checklist

• Keep the mace as close to your neck as possible without touching it; avoid 'wide' circles.
• Ensure your torso remains completely still; do not let the weight of the mace pull your hips or shoulders out of alignment.
• Keep your ribs tucked and avoid arching your lower back as the mace passes behind your head.
• Maintain a firm grip but keep your elbows fluid to allow for a full range of motion.

Pro tips

• Think of 'combing your hair' with the mace handle to ensure the weight stays tight to your center of gravity.
• At the bottom of the movement, actively pull the mace down to engage your lats and reset your tension before the next rep.

Make it harder

• Perform the halo from a half-kneeling position to remove the stability of the legs and force the core to work harder.
• Narrow your stance to a 'tightrope' position (one foot directly in front of the other) to significantly increase the balance challenge.

Frequently asked

What muscles does the weighted steel mace halo work?

The weighted steel mace halo primarily targets the deltoids, rhomboids, and trapezius, and also works the abs, forearms, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the weighted steel mace halo?

The weighted steel mace halo uses steel mace.

Is the weighted steel mace halo good for beginners?

The weighted steel mace halo is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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