Steel Mace Vinyasa -- Semi Cirlces/Inside Outside Circles/Mills 

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Learn all the details about what it takes to initiate and perform a true mill, both inside and outside. In this tutorial I will show you the first progression that not many coaches teach their clients, as well as the full mill.
As you are swinging your mace in a full circular pattern around your shoulder, you're creating a centrifugal force that pulls your tendons and ligaments away from the shoulder. This lengthens the tissues and increases range of motion for anyone with shoulder mobility issues.