Steel Club Bullwhip

Steel Club Bullwhip

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…

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steel mace pinwheel

Steel Mace Pinwheels

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…

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Steel Mace Spear & Uppercut

Steel Mace Spear & Uppercut

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…

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Steel Mace Power Shovel

Steel Mace Power Shovel

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…

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Steel Mace Single Arm 360

Steel Mace Single Arm 360

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,…

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Steel Mace Single Hand 10 to 2

Steel Mace Single Hand 10 to 2

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…

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Steel Mace Switch Lunge

Steel Mace Switch Lunge

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…

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Steel Mace Swing Squat

Steel Mace Swing Squat

The steel mace swing squat is an excellent leg builder with the hip hinge hitting the hip dominant muscles and the squat hitting the quad dominant muscles. Teaching Points Stand with your feet slightly wider than shoulder width apart. Keep your spine neutral throughout the movement. Grip the handle with two hands. Hinge the hips…

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Steel Mace Standing Pull Over

Steel Mace Standing Pull Over

The steel mace standing pullover is an excellent upper body exercise that works multiple muscle groups. Teaching Points Stand with your feet shoulder width apart. Keep your spine neutral throughout the movement. Keep your abs braced and glutes tight. Hold the mace in front of you. Raise the mace over your head. Then lower the…

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Steel Mace Spiral Curl & Press

Steel Mace Spiral Curl & Press

The steel mace spiral curl press is a unilateral exercise that will really challenge your core to stabilize and control the load when the weight is overhead. Try not to lean and move the weight in a slow controlled manner. Teaching Points Stand with your feet shoulder width apart. Keep your spine neutral throughout the…

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Steel Mace Spear

Steel Mace Spear

The steel mace spear is similar to the bayonet strike except your grip remains firm on the macebell handle throughout the movement. An excellent variation of the spear is the alternating spear where you come back into the rack position after each strike before changing sides. Teaching Points Stand in a boxers stance. Keep you core…

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