Steel Mace Training Exercises

1. Rotational Side Row

Side rows, like many steels mace exercises, have a mechanical appearance that sets them apart from other types of weightlifting or strength-training exercises.

However, it enhances your core muscles’ range of motion.

First, you’ll want to get into a forward half-lunge. Bend your hips so your torso is positioned diagonally in the middle of a kneeling lunge position.

Keep both hands on the same side of your body while wielding the mace at hip level. The palm of your hand should be placed on the end of the mace. Use your opposite hand and bring the mace to your waist, then return it to its original position.

Return to the starting position by fully extending both arms. Then switch sides and do it again with the mace on the other side of your body.

• Swing While Standing Above The Ground

Standing overhead swings are an essential part of steel mace training for newcomers. In addition to increasing grip strength and becoming familiar with the mace’s full range of motion, this exercise provides a small dose of cardio as well.

The mace should be held out in front of you like a broad sword with both hands shoulder width apart. The mace’s head should be directly behind you when you swing it behind your back, so move it over your left shoulder and your elbows should be at a 90° angle.

Swing the mace’s head back and forth over your right shoulder until it is in its original starting position. Continue this motion. We recommend starting out with a 5- or 10-pound mace to get used to the fundamentals of mace training.

• Crunch With Overhead Hold

Holding a steel mace while performing your standard crunch exercise will increase the difficulty of the exercise. There’s no easier way to train with a mace than this.

Lay flat on your back with your feet flat on the floor. Put yourself in a bench press position by raising the mace above your chest. Lift the top half of your back off the ground by engaging your core. The goal is to bring your head down toward your knees.

As a reminder, this is not a sit-up exercise! You aren’t trying to get all the way down to your knees here.. If you can raise your shoulders off the ground, you’ve done it.

• Row With Rotation

As one of steel mace training’s most functional exercises, the row with rotation is also among the least taxing on the shoulders. This muscle can be used in a new way to target your arm muscles.

As you stand, keep your feet about shoulder-width apart. Bend your knees slightly, as if you were lifting a barbell for a deadlift, in order to perform this exercise.

Hold the lower end of the mace with your left and right hands a reasonable distance apart.

In the starting position, your elbows should be at a 90-degree angle. Make sure to fully extend your arms before returning to the starting position. Make sure that the mace is at a 90 degree angle to the ground when you turn your body to the opposite side and extend your arm in the opposite direction. Then return and do it all again with the other side of your body.

• Reverse Lunge With Rotation Press

Combine a standard steel club rotation with a classic bodyweight exercise to target lower body muscles and core rotational muscles.

To begin a reverse lunge, place your feet hip-width apart while standing. Bend your knee so far that it almost touches the ground when you take a big step backward. You should also be bending your front knee.

Keeping your elbows bent at a 90-degree angle, lift the mace in front of your face before beginning the reverse lunge. The mace should be on either side of your head when you rotate your trunk. The weighted end of the mace should be moved in an arc that ends near your opposite hip as you perform the reverse lunge.

• Switch Squat

You can use this exercise to spice up the classic squat, but it’s just complicated enough to make it more interesting. Standing with your feet slightly wider than hip-width apart is the best starting position for squatting.

Bend your knees until your thighs are parallel to the floor and sit back with your buttocks as if you were about to sit in a chair. At a 90-degree angle, your knees should be bent.

When you’re in the starting position, hold a mace horizontally in front of you. Turn the mace end over end as you go through the squat so the weighted end moves from left to right. A ballistic curl is the name given to this end-over-end mace movement..

• Kneeling Flag Pole To Press

This is the final kneeling exercise in your mace workout. Only a few different rotations of the mace are required, rather than strange body movements.

Hold the mace vertically in front of your face with the heavy end above your head in a kneeling position. Complete the flag pole phase by rotating the mace so that the heavy end is pointing to the side and it is horizontal.

Make sure your arms are fully extended and then lower them back to their starting position. Turn it around and do it all again. Use the heavy end of the mace on both sides of your body alternately to build equal functional strength on each side of your body.