10 Ways on How to Use a Steel Mace

1.  THE (HIIT) WORKOUT

Steel maces, much like kettlebells, are fantastic for high-intensity interval training. Perform a high-intensity interval training (HIIT) session with a steel mace a few times a week, or do a mace HIIT session after your regular workout programming.

2. PART OF AN UNCONVENTIONAL WORKOUT

Incorporate steel maces into your workouts with the kettlebell, battle rope, and sandbags if you are interested in unconventional forms of exercise. Training with a steel mace exemplifies both an unconventional and a functional approach to exercise.

3. ALONGSIDE CONVENTIONAL TRAINING

Make use of the steel mace in conjunction with your standard strength training exercises as an additional tool. You can make a superset by using the mace as your tool. For instance, after completing one set of squats, you could superset those reps with another set of steel mace switch squats. In addition to that, you can use the mace in the intervals between sets to keep your heart rate up. After you finish a set or before moving on to the next exercise, you should perform steel mace exercises such as 360s and other moves.

4. WARM-UP

On days when you do strength training, use lightweight steel maces to warm up your shoulders before doing heavy lifting, and use heavy kettlebell swings to do the same thing. The use of lighter steel maces is beneficial for warming up and reducing the risk of injury.

5. MOBILITY

A normal range of motion in your shoulder joint can be developed using the steel mace, which is a useful piece of fitness equipment. By doing 360s, you will be warming up your joints and getting them ready for an awkward position that you may put them in later. Your elbow and wrist joints will also get a good workout from these swinging exercises. This is especially helpful for high-impact sports and activities, such as mixed martial arts (MMA), baseball, and football, amongst others. In addition, if you are proficient with the use of a macebell, you can improve the mobility of your hips by performing isometric holds and floor movements.

6. KILLER CORE TOOL

To strengthen your abdominal muscles, try using a steel mace. Because of the way the mace is designed, virtually every exercise you can do with it will target your core, making it one of the most effective training tools for your abdominal muscles. Because the weight of the steel mace is distributed unevenly, you will need to engage your core in order to stabilize your body and remain upright while performing exercises with it.

In addition, there are some great core exercises that you can do with a steel mace that will really challenge your core, and the steel mace is fantastic for targeting the transverse plane (both rotational and anti-rotational), which is extremely important for overall core strength.

7. ULTIMATE SHOULDER GAINS

The steel mace is unrivaled when it comes to producing the most impressive results for the shoulders. In the same way that the design of the steel mace engages your core muscles, it also works your shoulders in a way that no other weapon can. Think about warriors who constantly swung a sword; their shoulders must have been incredibly strong because they were being worked so hard. When it comes to its overall weight, a mace is comparable to a sword that has been augmented with steroids.

If you want shoulders that stand out, use your steel mace on a daily basis in some capacity, and you will have boulders for shoulders in no time at all.

8. GRIP AND FOREARM STRENGTHENING

In a similar manner to how the steel mace works the abdominal region and the shoulders like nobody’s business, it also works the grip and the forearm muscles like nobody’s business. When it comes to developing your grip strength, this is, without a doubt, the most effective piece of exercise equipment there is. Through the use of a steel mace, you will develop massive and powerful forearms.

9. COMPLEXES & FLOWS

Develop difficult complexes and maze-like flows. Flowing with the mace has many benefits, including increasing body awareness and muscular endurance, as well as metabolic conditioning and other advantages. Furthermore, it is meditative, even though it will kick your ass, and it is holistic, offering a sense of spirituality…and/or brings out the primal warrior nature that is in all of us. [While it will kick your ass.]

10. BALANCE AND COORDINATION TRAINING – BODY AWARENESS

Your balance and coordination will improve dramatically as a result of the offset weight of the mace as well as the significant core stability training that it provides. It’s very similar to training in one direction only. There are a lot of different exercises you can do with a mace that focus on improving your balance and coordination.

It is essential to have complete body awareness in order to keep your balance and your coordination while you are swinging the mace around. Kinesthetic training refers to this type of training. Therefore, make use of the steel mace to improve your equilibrium and coordination by performing exercises in a split stance and a staggered stance, as well as by carrying out actions such as walking 360s and uppercut lunges.