Combining upper and lower body the steel mace switch squat will get the heart pumping. Teaching Points Stand with your feet shoulder width apart. Keep your spine neutral throughout the movement. Keep your abs and glutes tight. Grip the handle shoulder width apart with one hand at the end of the mace facing down and…
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The steel mace pendulum is a great practice drill for getting into the right position for the macebell 360 and 10-to-2 back swing. This exercise improves shoulder mobility, stretches the triceps and builds grip strength. Teaching Points Stand with your feet hip width apart. Keep your spine neutral. From the rack position perform a standing…
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The steel mace swing can be used as a transitional exercise used within complexes or for conditioning to work the posterior chain. Teaching Points Stand with your feet close together to allow the mace to swing on the outside of your leg. Keep your spine neutral throughout the movement. Hold the mace towards the end…
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Just like the bull whip, the steel mace mill is a fantastic exercise for shoulder strength and mobility. Teaching Points Stand with your feet shoulder width apart in a boxers stance. Perform a lateral swing across the front of the body. When you reach the top of the back swing flex your elbow and point…
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The steel mace metronome will prime your wrists, forearms and shoulders for of rotational exercises. It’s also a great drill for learning how to control, stabilize and move the macebell in the front part of the 360 or whilst transitioning from the rack. Teaching Points Begin with your feet hip width apart. Keep your spine…
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The steel mace lateral lunge is a lower body frontal plane exercise that also incorporates arm work. Using a heavier a macebell this exercise is also excellent for anti-rotational strength. 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…
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The steel mace half moon is another great exercise I picked up from the guys over at New Breed Macebell. The Half Moon is a dynamic frontal plane movement that can be used for cardio conditioning, sport specific training or as a transitional exercise within a mace flow. Teaching Points Stand with your feet shoulder…
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The steel mace grave digger is an excellent movement for functional strength that translates into every day life. It’s also deceptively challenging and will get your heart racing and blood flowing. Teaching Points Stand in a split stance. Grip the mace with one hand on the end and the other hand about 2/3rds down the…
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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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