Macebell Exercise

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

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

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

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

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,

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

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

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

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

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

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

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

The steel mace spear & uppercut strike is excellent for working rotational core strength. Teaching Points Stand in a boxers stance. Keep you core braced.

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

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

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

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

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

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.

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

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

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

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

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

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

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

https://vimeo.com/292836701 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

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

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

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

The steel mace bull whip into mill combines both the bull whip and milling, this is a fun exercise to perform and will build grip strength

To make the steel mace bayonet strike squat more challenging pause the mace at the top of the movement for a split second. You can

The steel mace kayak is a great exercise to build rotational core strength. This exercise can be modified for beginners by keeping the feet on

The steel mace clean is a dynamic exercise that moves the macebell from the swing into a holding position. Here you can transition into another

The steel mace bull whip is an excellent exercise for opening up the shoulders, building shoulder strength and mobility and increasing grip strength. Teaching Points

The steel mace barbarian squat is a fantastic upper/lower body and core exercise. Be sure to have full control of the mace throughout the movement and

Teaching Points Stand with your feet shoulder width apart. Keep your spine neutral throughout the movement. Keep your abs and gluten tight. Grip the handle

The steel mace alternating lateral lunge is is similar to the lateral lunge except your perform a switch at the top and then lunge on

The steel mace alternating bayonet strike squat works the same as the bayonet strike squat except you’ll switch hands at the top. Teaching Points Stand

The steel mace 360 is to macebell training what the swing is to kettlebell training. If you want to the master macebell, master the 360.

The steel mace 10-to-2 is a traditional macebell exercise and the exercise of choice during mace competitions. A similar exercise to the 360 except instead