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 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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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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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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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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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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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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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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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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The steel mace pull through plank is a fantastic exercise that will engage the entire core. If you would like to make the exercise even more challenging, bring your feet closer together so that you have less base and have to engage your core even more. Teaching Points Place the mace on the ground Hold…
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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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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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