Last time I visited Onnit, I got to hang with one of my favorite people and coaches, Erik Esik. @erikmelland is the main man for Onnit's Steel Mace certification.
In good "knowledge exchange" spirit, we linked up a steel Mace exercise with a complimentary Animal Flow movement, the Jumping Underswitch.
While this can be a killer circuit, there are also some very cool things going on within the system. For example, the steel Mace is an external load that's being moved around the body (open chain). As the Mace moves through space, it creates a lot of rotary force that the shoulder girdle must stabilize dynamically. While the rest of the body, (from the shoulders down), is challenged with isometric anti-rotation, in order to be a stable base for the maces movement.
The Jumping Underswitch however has the entire body moving through space as a result of the hands and feet pushing against an immovable object, which is the floor (closed Chain). This challenges the entire body to stabilize dynamically as it accelerates and decelerates rotary force, both from within the system as well as from the floor.
Open Chain/Loaded movement
Closed Chain/Bodyweight movement
= Load Variability *which is awesome