The steel mace bull whip into mill combines both the bull whip and milling, this is a fun exercise to perform and will build grip strength like nothing else. Teaching Points Stand with your feet shoulder width apart in a boxers stance. Hinge the hips and initiate the movement with a swing. Drive your hips forward…
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To make the steel mace bayonet strike squat more challenging pause the mace at the top of the movement for a split second. You can also strike at different targets at each rep. Teaching Points Stand in a boxers stance. Keep you core braced. Grip the mace with two hands, with one hand at the…
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The steel mace kayak is a great exercise to build rotational core strength. This exercise can be modified for beginners by keeping the feet on the floor. Teaching Points Grip the handle with your hands 12-15 inches apart. One hand should be close to the mace head and the other in the middle of the…
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The steel mace clean is a dynamic exercise that moves the macebell from the swing into a holding position. Here you can transition into another exercise or perform reps for time. Teaching Points Stand with your feet close together to allow the mace to swing on the outside of your leg. Keep your spine neutral…
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The steel mace bull whip is an excellent exercise for opening up the shoulders, building shoulder strength and mobility and increasing grip strength. Teaching Points Stand with your feet shoulder width apart in a boxers stance. Hinge the hips and initiate the movement with a swing. Drive your hips forward and let the mace swing…
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The steel mace barbarian squat is a fantastic upper/lower body and core exercise. Be sure to have full control of the mace throughout the movement and choke up if needed. Teaching Points Stand with your feet shoulder width apart. Keep your spine neutral throughout the movement. Keep your abs and gluten tight. Grip the handle shoulder…
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Teaching Points Stand with your feet shoulder width apart. Keep your spine neutral throughout the movement. Keep your abs and gluten tight. Grip the handle shoulder width apart with one hand at the end of the mace facing down and the other facing upwards. Then, switch positions whilst staying connected to the mace at all…
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The steel mace alternating lateral lunge is is similar to the lateral lunge except your perform a switch at the top and then lunge on the opposite side. Teaching Points Stand in a wide stance, at least 10-12 inches wider than shoulder width apart on each side. Grip the mace handle with one hand close…
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The steel mace alternating bayonet strike squat works the same as the bayonet strike squat except you’ll switch hands at the top. Teaching Points Stand with your feet shoulder width apart. Keep your spine neutral throughout the movement. Grip the mace with two hands, with one hand at the end of the handle and the…
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The steel mace 360 is to macebell training what the swing is to kettlebell training. If you want to the master macebell, master the 360. The 360 will teach the loose / tight action during the swing and will teach you how to control and stabilize the mace through dynamic movements. Teaching Points Stand with…
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The steel mace 10-to-2 is a traditional macebell exercise and the exercise of choice during mace competitions. A similar exercise to the 360 except instead of completing a full 360 round the front of the body, the mace only goes from the 10 o’clock position to the 2 o’clock position. Teaching Points Stand with your…
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The two handed kettlebell swing is the fundamental kettlebell exercise for all ballistic exercises. It strengthens the posterior muscle chain within a dynamic exercise that includes both acceleration and deceleration phases. The kettlebell swing has a massive carry over to general activity and sports due to the powerful snapping hip extension involved. It is also…
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