Home Exercises Macebell ExercisesCurl (Ballistic)

Curl (Ballistic)

The Ballistic Macebell Curl is similar to the Macebell Curl except that instead of slowly curling the weight up, you are going to ballistically curl the weight so that the bell portion goes over to your other hand. You then start the process over with the bell portion in the other hand. You will become stronger with the added benefit of having an extremely strong grip.

Purpose/Focus:	Strength, Power
Body Parts Used:	Arms, Shoulders, Core, Back
Difficulty:	Moderate

Exercise Videos
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Exercise Steps

	Hold the Macebell horizontally with the bell portion on one side.
	Hold the bottom of the handle with an overhand grip and mid-handle with an underhand grip.
	Using the hand closest to the bell portion, explosively curl the Macebell so that the bell portion is vertical.
	Catch the Macebell mid-handle with the hand the was previously holding the bottom. and switch hands so that the hand that was holding mid-handle grabs the bottom of the handle.
	Be sure to perform this exercise in an area that you can drop the Macebell safely without breaking anything.