The Pendulum is a preliminary movement that works towards master perhaps the most unusual aspect of the 360. The exercise also helps to improve mobility in the shoulders and is great for a warm up of the shoulders and wrists. The Pendulum is also a secret core workout as to hold the correct position requires the abs to be tense.
To perform a Pendulum begin in the rack stance and place the handle against your shoulder. Allow the weight of the mace or hammer come behind your back and your hands to rise. Once vertical, lower the mace so that your hands are behind your head and as close to the nape of your neck as your flexibility will allow.
Begin to rock the head from side to side and then allow your wrists to control the movement trying to keep the weight moving in a flat arc. Keep the abs tight, bum tight and head back. That way the handle shouldn’t make contact with your shoulder blades or bottom.
When the reps are completed, resist the momentum to bring the weight to a stop. Triceps press the handle and pull the handle back over your shoulder to then reposition to your next set or exercise.
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