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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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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