Tomahawk Press: Understanding, Benefits, and Proper Execution with Macebells

Is tomahawk Press Up?

The term "Tomahawk Press" is not a universally standardized exercise, but it most commonly refers to a dynamic, often single-arm, overhead pressing movement performed with an unconventional implement like a mace or clubbell, making it distinct from a traditional bodyweight "press up" (push-up) and a conventional dumbbell or barbell press.

Understanding the "Tomahawk Press": A Clarification

The phrase "Tomahawk Press" is not a standard term found in widely recognized exercise science textbooks or certification manuals. Unlike exercises such as the "Bench Press" or "Overhead Press," which have clearly defined mechanics and nomenclature, the "Tomahawk Press" likely originates from the functional fitness community, particularly those utilizing unconventional training tools.

• Most Probable Interpretation: The "Tomahawk Press" is best understood as a pressing movement, typically overhead, performed with a macebell or clubbell. These implements are characterized by an uneven weight distribution, with the bulk of the mass concentrated at one end of a handle, mimicking the leverage of a tomahawk or axe. This unique balance demands greater stabilization and control compared to symmetrically loaded barbells or dumbbells.
• Distinction from "Press Up" (Push-up): It's crucial to clarify that the "Tomahawk Press" is not a "press up" in the sense of a bodyweight push-up performed on the floor. While both involve pressing, the Tomahawk Press is a weighted, often standing, movement primarily targeting the shoulders, triceps, and core with an emphasis on dynamic stability and grip strength. The "Up" in the query likely refers to an overhead pressing motion or the validity of the exercise itself.

Anatomy and Biomechanics of a Tomahawk Press (Mace/Clubbell Interpretation)

Performing a Tomahawk Press with a macebell or clubbell engages a broad spectrum of muscles, challenging the body in unique ways due to the implement's leverage.

• Primary Movers:
  • Deltoids (Anterior and Medial Heads): Responsible for shoulder flexion and abduction as the weight is pressed overhead.
  • Triceps Brachii: Extends the elbow to complete the pressing motion.
  • Serratus Anterior: A crucial scapular protractor and upward rotator, essential for healthy overhead movement and shoulder blade stability.
• Key Stabilizers:
  • Rotator Cuff Muscles: (Supraspinatus, Infraspinatus, Teres Minor, Subscapularis) – Provide dynamic stability to the glenohumeral joint, preventing impingement and ensuring smooth movement.
  • Core Musculature: (Rectus Abdominis, Obliques, Transverse Abdominis, Erector Spinae) – Engaged intensely to maintain spinal rigidity, resist rotational forces, and transfer power from the lower body.
  • Scapular Stabilizers: (Rhomboids, Trapezius) – Work to control the movement of the shoulder blade, creating a stable base for the arm.
  • Forearm and Grip Muscles: Due to the long lever and offset weight, grip strength is heavily challenged to control the implement.
• Unique Biomechanics: The Tomahawk Press often involves a slight rotational component or an arc-like path, which differentiates it from a strict linear press. This multi-planar movement pattern, combined with the unbalanced load, significantly enhances demands on anti-rotational core strength, proprioception, and dynamic joint stability.

Execution: How to Perform a Tomahawk Press (Mace/Clubbell Style)

While variations exist, a common execution involves a single macebell pressed overhead.

• Starting Position:
  • Stand with feet shoulder-width apart, knees slightly bent, and core braced.
  • Hold the macebell with one hand, typically gripping closer to the end of the handle (away from the weighted head) for increased leverage challenge, or closer to the head for less leverage.
  • The mace head often starts resting on the shoulder or slightly behind the head, with the elbow tucked.
• The Pressing Motion:
  • Initiate the press by driving through the legs and engaging the core.
  • Press the macebell overhead, often following a slight arc rather than a purely vertical path, allowing the mace head to travel around the body or in front of it.
  • As the arm extends, actively engage the serratus anterior to upwardly rotate and protract the scapula, ensuring full overhead lockout.
  • The wrist should remain strong and neutral throughout the movement.
• Lowering Phase:
  • Control the descent of the macebell back to the starting position, resisting the leverage created by the offset weight.
  • Maintain core tension and shoulder stability throughout.
• Common Variations/Considerations:
  • Two-Handed Tomahawk Press: Holding the mace with both hands can allow for heavier loads and focus on bilateral core stability.
  • Different Angles: The press can be performed from various starting positions (e.g., from the rack position, from a shoulder "clean") and with different arcs.
  • Controlled vs. Dynamic: Some variations might involve more dynamic, almost ballistic movements, while others prioritize slow, controlled strength.

Benefits of Incorporating the Tomahawk Press

Integrating the Tomahawk Press, particularly with macebells or clubbells, offers distinct advantages that complement traditional strength training.

• Enhanced Grip and Forearm Strength: The extended lever and offset weight significantly challenge the intrinsic muscles of the hand and forearm, leading to superior grip endurance and crushing strength.
• Improved Shoulder Stability and Health: The dynamic nature of the movement, requiring constant stabilization against an unbalanced load, strengthens the rotator cuff and surrounding scapular musculature, promoting robust and resilient shoulders.
• Core Strength and Rotational Power: The body must actively resist unwanted rotation and lateral flexion, leading to exceptional development of anti-rotational core strength. Some variations can also build rotational power.
• Multi-Planar Strength and Coordination: Unlike many traditional exercises confined to the sagittal plane, the Tomahawk Press often involves movement in the frontal and transverse planes, improving real-world coordination and athleticism.
• Functional Strength Transfer: The demand for integrated full-body tension, grip strength, and dynamic stability translates well to sports performance, manual labor, and everyday activities.

Who Can Benefit and Considerations

The Tomahawk Press is a valuable addition for a specific demographic and requires careful progression.

• Target Audience:
  • Athletes: Especially those in combat sports, throwing sports, or any activity requiring rotational power, grip strength, and dynamic shoulder stability.
  • Fitness Enthusiasts: Seeking novel challenges, improved functional strength, and a break from conventional lifting.
  • Personal Trainers/Kinesiologists: Looking to diversify programming and address specific client needs for shoulder health, grip, and core stability.
• Prerequisites: Individuals should possess a foundational level of shoulder mobility, core strength, and awareness of proper pressing mechanics before attempting the Tomahawk Press.
• Safety and Progression:
  • Start Light: Begin with a very light macebell to master the unique leverage and movement patterns.
  • Prioritize Form: Incorrect form can place undue stress on the shoulder joint, potentially leading to impingement or injury.
  • Gradual Increase: Progress by slowly increasing the weight or by moving the grip further down the handle to increase the leverage challenge.
• Potential Risks: Without proper instruction and gradual progression, the dynamic and unbalanced nature of the Tomahawk Press can increase the risk of shoulder, elbow, or wrist strain.

Integrating the Tomahawk Press into Your Routine

The versatility of the Tomahawk Press allows for various applications within a training program.

• Warm-up/Activation: Lighter mace work can be excellent for dynamically warming up the shoulders, rotator cuff, and core before heavier lifting sessions.
• Main Lifts: It can serve as a primary pressing movement on a dedicated shoulder or upper body day, particularly when focusing on functional strength and stability.
• Accessory Work: As an accessory exercise, it can complement barbell or dumbbell presses, addressing specific weaknesses in grip, stability, or multi-planar strength.
• Programming:
  • Sets and Reps: Typically performed for moderate to higher repetitions (e.g., 6-12 reps per arm) to emphasize muscular endurance and stability.
  • Frequency: Can be incorporated 1-3 times per week, depending on training goals and overall program design.

Conclusion

While "Tomahawk Press" is not a formally recognized term, it effectively describes a highly beneficial, dynamic pressing exercise performed with macebells or clubbells. It is distinctly different from a bodyweight push-up ("press up") and offers unique advantages in developing grip strength, shoulder stability, and multi-planar core strength. For those looking to diversify their training and challenge their body in a truly functional way, mastering the mechanics of the Tomahawk Press can be a powerful addition to their fitness arsenal, provided it is approached with proper form and progressive overload.