Macebell Exercise

[vc_row][vc_column][vc_video link=”https://youtu.be/RYUDzKmm6Rs” align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Thor exercises’ generally refer to macebell exercises where the mace is held close to the mace head. It got this

[vc_row][vc_column][vc_video link=”https://youtu.be/-P_zE0DDhdo” align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Due the offset load of the steel mace head, the macebell will feel very different to any tool that you’ve

[vc_row][vc_column][vc_video link=”https://youtu.be/CaHbCBAU_-A” align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Steel mace offset lunges are a unilateral exercise that improves balance and coordination. The macebell lunge is even more challenging

[vc_row][vc_column][vc_video link=”https://youtu.be/Y9n1WMzo-_k” align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]When training with macebells your wrists, forearms and elbows will experience large amounts of torque. Therefore it’s important to warm

[vc_row][vc_column][vc_video link=”https://youtu.be/f4MOf7EwgfI” align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Only attempt steel mace thrusters when you are comfortable in the rack position. To make the exercise more challenging you

[vc_row][vc_column][vc_video link=”https://youtu.be/wn_XFauxYdI” align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]The steel mace offset squat is a great exercise for the legs and core. You’ll not only build stronger legs,

[vc_row][vc_column][vc_video link=”https://youtu.be/FkF1fNcv99I”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]The steel mace uppercut shoulder press brings a rotational element to the overhead press and combines pushing as well as pulling

[vc_row][vc_column][vc_video link=”https://youtu.be/pImT6YmqyS8″][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]The steel mace offset shoulder press really demonstrates the difficulty of lifting an offset load. You will need to pull with

[vc_row][vc_column][vc_video link=”https://youtu.be/B5HzEBCUYTA”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space][vc_column_text]Again, the steel mace offset bent over row will feel very different to a normal bent over row. If you feel comfortable

[vc_row][vc_column][vc_video link=”https://youtu.be/gdxekHuSe_A”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space][vc_column_text]The steel mace offset bicep curl will feel far more challenging than a standard barbell curl because of the anti-rotation forces required

[vc_row][vc_column][vc_video link=”https://youtu.be/wua4CD9vS2Q” align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]The steel mace thor punch is a very athletic movement that will work the core, legs, shoulders and get the

[vc_row][vc_column][vc_video link=”https://vimeo.com/293919202″][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Steel mace pinwheels are another excellent exercise to warm up the wrists. Perform 10 reps each side.[/vc_column_text][vc_column_text]Teaching Points Stand with your

[vc_row][vc_column][vc_video link=”https://youtu.be/ukx9_JCcCbs” align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]The steel mace spear & uppercut strike is excellent for working rotational core strength.[/vc_column_text][vc_column_text]Teaching Points Stand in a boxers stance.

[vc_row][vc_column][vc_video link=”https://youtu.be/8x7PpCn87tM”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]The steel mace power shovel is an exercise I learned from New Breed Macebell, it’s a similar exercise to the steel

[vc_row][vc_column][vc_video link=”https://youtu.be/f9ryhoasfrg” align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Only attempt the one handed steel mace 360 when you have truly mastered the two handed 360. Use your free

[vc_row][vc_column][vc_video link=”https://youtu.be/eYAnYQw8yJI” align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Only attempt the one handed steel mace 10-to-2 when you have truly mastered the two handed 10-to-2. This is another

[vc_row][vc_column][vc_video link=”https://youtu.be/WtduO5ecb_k” align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]The steel mace switch lunge is a very dynamic exercise and works the upper and lower body simultaneously. It’s not

[vc_row][vc_column][vc_video link=”https://vimeo.com/293919253″ align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]The steel mace swing squat is an excellent leg builder with the hip hinge hitting the hip dominant muscles and

[vc_row][vc_column][vc_video link=”https://youtu.be/WjtPptyTV-M” align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space][vc_column_text]The steel mace standing pullover is an excellent upper body exercise that works multiple muscle groups. [/vc_column_text][vc_column_text]Teaching Points Stand with your

[vc_row][vc_column][vc_video link=”https://youtu.be/ilk18qokpAI”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]The steel mace pull through plank is a fantastic exercise that will engage the entire core. If you would like to

[vc_row][vc_column][vc_video link=”https://youtu.be/RpfuCpNQP_U”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]The steel mace spiral curl press is a unilateral exercise that will really challenge your core to stabilize and control the

[vc_row][vc_column][vc_video link=”https://youtu.be/Y7gXD-lpZcU”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]The steel mace spear is similar to the bayonet strike except your grip remains firm on the macebell handle throughout the movement.

[vc_row][vc_column][vc_video link=”https://youtu.be/i9779GVAMng”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Combining upper and lower body the steel mace switch squat will get the heart pumping.[/vc_column_text][vc_column_text]Teaching Points Stand with your feet shoulder

[vc_row][vc_column][vc_video link=”https://youtu.be/B85uZ1y4M0g” align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]The steel mace pendulum is a great practice drill for getting into the right position for the macebell 360 and

[vc_row][vc_column][vc_video link=”https://www.youtube.com/watch?v=DDclJjTmk-4″][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]The steel mace swing can be used as a transitional exercise used within complexes or for conditioning to work the posterior

[vc_row][vc_column][vc_video link=”https://youtu.be/xtuW0e-6q5U”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Just like the bull whip, the steel mace mill is a fantastic exercise for shoulder strength and mobility.[/vc_column_text][vc_column_text]Teaching Points Stand with

[vc_row][vc_column][vc_video link=”https://vimeo.com/292836701″][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]The steel mace metronome will prime your wrists, forearms and shoulders for of rotational exercises. It’s also a great drill for

[vc_row][vc_column][vc_video link=”https://youtu.be/nnLcAna_iqQ” align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space][vc_column_text]The steel mace lateral lunge is a lower body frontal plane exercise that also incorporates arm work. Using a heavier a

[vc_row][vc_column][vc_video link=”https://youtu.be/TXlZRiFembI”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]The steel mace half moon is another great exercise I picked up from the guys over at New Breed Macebell. The

[vc_row][vc_column][vc_video link=”https://youtu.be/93bcN52K_kU”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]The steel mace grave digger is an excellent movement for functional strength that translates into every day life. It’s also deceptively

[vc_row][vc_column][vc_video link=”https://youtu.be/9AFgVsSXOCA”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]The steel mace bull whip into mill combines both the bull whip and milling, this is a fun exercise to perform and

[vc_row][vc_column][vc_video link=”https://www.youtube.com/watch?v=qVSMQ69Fc0Y&t=7s”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]To make the steel mace bayonet strike squat more challenging pause the mace at the top of the movement for a

[vc_row][vc_column][vc_video link=”https://youtu.be/DsAVsUmUECA”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]The steel mace kayak is a great exercise to build rotational core strength. This exercise can be modified for beginners by

[vc_row][vc_column][vc_video link=”https://www.youtube.com/watch?v=DwwX7vNgisQ”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]The steel mace clean is a dynamic exercise that moves the macebell from the swing into a holding position. Here you

[vc_row][vc_column][vc_video link=”https://www.youtube.com/watch?v=yYfClbmncng”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]The steel mace bull whip is an excellent exercise for opening up the shoulders, building shoulder strength and mobility and increasing

[vc_row][vc_column][vc_video link=”https://youtu.be/tI0gTwZyqEU” align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]The steel mace barbarian squat is a fantastic upper/lower body and core exercise. Be sure to have full control of the

[vc_row][vc_column][vc_video link=”https://youtu.be/ABxOKom89t0″][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Teaching Points Stand with your feet shoulder width apart. Keep your spine neutral throughout the movement. Keep your abs and gluten

[vc_row][vc_column][vc_video link=”https://youtu.be/LBFnXpO-1kA”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]The steel mace alternating lateral lunge is is similar to the lateral lunge except your perform a switch at the top

[vc_row][vc_column][vc_video link=”https://www.youtube.com/watch?v=l4bB3N3YKZk” align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]The steel mace alternating bayonet strike squat works the same as the bayonet strike squat except you’ll switch hands at

[vc_row][vc_column][vc_video link=”https://www.youtube.com/watch?v=F6sb27KHt-4&t=4s”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]The steel mace 360 is to macebell training what the swing is to kettlebell training. If you want to the master

[vc_row][vc_column][vc_video link=”https://youtu.be/phxSU8zk1aY” align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]The steel mace 10-to-2 is a traditional macebell exercise and the exercise of choice during mace competitions. A similar exercise