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 Pull Through Plank

Steel Mace Pull Through Plank

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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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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steel mace switch squat

Steel Mace Switch Squat

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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Steel Mace Pendulum

Steel Mace Pendulum

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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Steel Mace Swing

Steel Mace Swing

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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Steel Mace Mill

Steel Mace Mill

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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Steel Mace Metronome

Steel Mace Metronome

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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Steel Mace Lateral Lunge

Steel Mace Lateral Lunge

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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Half Moon

Steel Mace Half Moon

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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