Even Press
Uneven Press
Dynamic Curls
Alternating Dynamic Curls
Arrow Press
High Cross Press
Front Raise
Warrior Press
Vertical Front Press
Tricep Extensions
Pull Overs
Side Pull Overs
Reverse Bicep Curls
One Handed Front Press
One Handed Side Press
Modified Horizontal Middle Transition (Slow Tempo)
Horizontal Middle Transition
Horizontal Middle Press
SMW Video Library - Upper Body
Alternating Dynamic Curls
Alternating Dynamic Curls Instructionss
Start Position:
Stand with your feet hip-width apart, maintaining proper posture throughout your body. Hold the steel mace in a high cross body placement with one arm.
Core Engagement:
Brace your core, keeping your spine neutral. Ensure your shoulders are down and back, avoiding any rounding of the upper back.
Lowering Phase:
Begin by slowly curling the mace from the high cross to the low cross body placement on one side. As you lower the mace, keep the movement controlled and stable.
Rising Phase:
As you complete the curl on one side, immediately switch to the other side. Curl the mace back up to the high cross body placement on the second side. Continue alternating between sides in a smooth, dynamic motion.
Repetitions:
Perform the desired number of repetitions, alternating sides with each curl. Focus on maintaining control, balance, and proper form throughout the exercise.
Muscle Groups & Rating:
Targeted Muscle Groups: Biceps, Forearms, Core (for stabilization)
Difficulty Rating: Intermediate
Start Position:
Stand with your feet hip-width apart, maintaining proper posture throughout your body. Hold the steel mace in a high cross body placement with one arm.
Core Engagement:
Brace your core, keeping your spine neutral. Ensure your shoulders are down and back, avoiding any rounding of the upper back.
Lowering Phase:
Begin by slowly curling the mace from the high cross to the low cross body placement on one side. As you lower the mace, keep the movement controlled and stable.
Rising Phase:
As you complete the curl on one side, immediately switch to the other side. Curl the mace back up to the high cross body placement on the second side. Continue alternating between sides in a smooth, dynamic motion.
Repetitions:
Perform the desired number of repetitions, alternating sides with each curl. Focus on maintaining control, balance, and proper form throughout the exercise.
Muscle Groups & Rating:
Targeted Muscle Groups: Biceps, Forearms, Core (for stabilization)
Difficulty Rating: Intermediate