The steel mace uppercut shoulder press brings a rotational element to the overhead press and combines pushing as well as pulling to give your core a fantastic workout. This exercise can also be combined with a squat or split squat to work the legs and tax the cardiovascular system. Teaching Points Stand with your feet…
Details
The steel mace offset shoulder press really demonstrates the difficulty of lifting an offset load. You will need to pull with the hand that’s gripping the end of mace whilst pushing with the hand that is closest to the mace head. Your oblique’s and core will have to work to stabilize to keep the mace…
Details
Again, the steel mace offset bent over row will feel very different to a normal bent over row. If you feel comfortable with this exercise try using a narrower grip at the end of the handle to increase the leverage. Teaching Points Stand with your feet hip width apart. Keep your spine neutral. Hold the…
Details
The steel mace offset bicep curl will feel far more challenging than a standard barbell curl because of the anti-rotation forces required to keep the bar parallel. Teaching Points Stand with your feet shoulder width apart. Keep your spine neutral throughout the movement. Keep your abs and glutes tight. Curl the mace keeping the handle…
Details
The steel mace thor punch is a very athletic movement that will work the core, legs, shoulders and get the heart pumping. Teaching Points Stand in a boxers stance. Keep your core braced. Grip the mace or close to the mace head (Thor grip) Step forward and powerfully punch the mace towards the floor in…
Details
The steel club bullwhip is another great exercise for building shoulder strength, mobility and durability, plus, it combines the swing which engages the posterior chain. Start the movement with a swing, then keeping your wrist neutral but relaxed perform a halo and bring the steel club a full 360 degrees around the head before casting…
Details
Steel mace pinwheels are another excellent exercise to warm up the wrists. Perform 10 reps each side. Teaching Points Stand with your feet hip width apart. Keep your spine neutral. Grip the macebell with your hands shoulder width apart. Hold the mace away from the body with straight arms at shoulder height. The hand closest…
Details
The steel mace spear & uppercut strike is excellent for working rotational core strength. Teaching Points Stand in a boxers stance. Keep you core braced. Grip the mace with two hands, with one hand at the end of the handle and the other close to the mace head. Powerfully thrust the mace forward whilst shifting…
Details
The steel mace power shovel is an exercise I learned from New Breed Macebell, it’s a similar exercise to the steel mace grave digger but more dynamic, works the legs more and even more metabolically challenging. Teaching Points Stand in a split stance. Grip the mace with one hand on the end and the other…
Details
Only attempt the one handed steel mace 360 when you have truly mastered the two handed 360. Use your free hand to stabilize the mace into the rack when you begin practicing this movement. Teaching Points Stand with your feet shoulder width apart. Start in the rack position with your hand close to your naval,…
Details
Only attempt the one handed steel mace 10-to-2 when you have truly mastered the two handed 10-to-2. This is another great exercise for shoulder and grip strength. Teaching Points Stand with your feet shoulder width apart. Grip the mace in rack position with your hand close to your naval. Push the mace head over your…
Details
The steel mace switch lunge is a very dynamic exercise and works the upper and lower body simultaneously. It’s not only an excellent leg builder it’s extremely taxing on the cardiovascular system too. Teaching Points Stand with your feet shoulder width apart. Keep your spine neutral throughout the movement. Lunge forward with the foot that…
Details