Steel Mace Thor

Steel Mace Thor Press

Thor exercises’ generally refer to macebell exercises where the mace is held close to the mace head. It got this name from the hammer-wielding god named Thor who was associated with thunder in Germanic mythology. Teaching Points Stand with your feet shoulder width apart. Keep your spine neutral throughout the movement. Hold the mace close…

Steel Mace Offset Training

Steel Mace Offset Exercises

Due the offset load of the steel mace head, the macebell will feel very different to any tool that you’ve trained with previously. It’s important to learn how to control, stabilise and move this offset weight with strength exercises that you’re already familiar with before moving on to more complex exercises. In module 1 of our…

Steel mace offset lunges

Steel Mace Offset Lunges

Steel mace offset lunges are a unilateral exercise that improves balance and coordination. The macebell lunge is even more challenging due to the offset weight on one side of the body and the body having to stabilize and control the uneven load. Teaching Points Stand with your feet hip width apart. Keep your spine neutral.…

Steel Mace Wrist Rolls

Steel Mace Wrist Rolls

When training with macebells your wrists, forearms and elbows will experience large amounts of torque. Therefore it’s important to warm up them up thoroughly before your workout commences with exercises like steel mace wrist rolls. Teaching Points Hold the mace with a tight grip close to the mace head. Roll the handle forwards one hand…

Steel Mace Thrusters

Steel Mace Thrusters

Only attempt steel mace thrusters when you are comfortable in the rack position. To make the exercise more challenging you can perform a single-handed thrusters, use the free to hand to guide the mace and always make sure you have control at all times. Teaching Points Stand with your feet shoulder width apart. Keep your…

Steel Mace Offset Squat

Steel Mace Offset Squat

The steel mace offset squat is a great exercise for the legs and core. You’ll not only build stronger legs, but you’ll also give your shoulders, arms and abs a great workout simply by holding the offset macebell in place. Teaching Points 1. Stand with your feet slightly wider than shoulder width apart with your…

Steel Mace Uppercut Shoulder Press

Steel Mace Uppercut Shoulder Press

The steel mace uppercut shoulder press brings a rotational element to the overhead press and combines pushing as well as pulling to give your core a fantastic workout. This exercise can also be combined with a squat or split squat to work the legs and tax the cardiovascular system. Teaching Points Stand with your feet…

Steel Mace Offset Shoulder Press

Steel Mace Offset Shoulder Press

The steel mace offset shoulder press really demonstrates the difficulty of lifting an offset load. You will need to pull with the hand that’s gripping the end of mace whilst pushing with the hand that is closest to the mace head. Your oblique’s and core will have to work to stabilize to keep the mace…

Steel Mace Bent Over Row

Steel Mace Bent Over Row

Again, the steel mace offset bent over row will feel very different to a normal bent over row. If you feel comfortable with this exercise try using a narrower grip at the end of the handle to increase the leverage. Teaching Points Stand with your feet hip width apart. Keep your spine neutral. Hold the…

Steel Mace Offset Bicep Curl

Steel Mace Offset Bicep Curl

The steel mace offset bicep curl will feel far more challenging than a standard barbell curl because of the anti-rotation forces required to keep the bar parallel. Teaching Points Stand with your feet shoulder width apart. Keep your spine neutral throughout the movement. Keep your abs and glutes tight. Curl the mace keeping the handle…

Steel Mace Thor Punch

Steel Mace Thor Punch

The steel mace thor punch is a very athletic movement that will work the core, legs, shoulders and get the heart pumping. Teaching Points Stand in a boxers stance. Keep your core braced. Grip the mace or close to the mace head (Thor grip) Step forward and powerfully punch the mace towards the floor in…

steel mace pinwheel

Steel Mace Pinwheels

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…