How to Steel Mace Swing + Variations

Everyone is familiar with the steel mace 360 and the 10 to 2 move. These are the traditional motions of the mace and they also happen to be our personal favorites among the mace motions. Every workout can be modified so that we include some 360s and 10-to-2s if we put our minds to it.

You are not limited to keeping your feet hip-width apart, performing traditional 360s, or going from 10 to 2 when it comes to Steel Mace Swings. The macebell is a device that encourages creative thinking and expression. Swinging a steel mace in any one of its three planes of motion can be done in literally an infinite number of different ways.

Steel Swing Mass Variation Movements:

• Pendulum
• Metronome
• 360
• 10 to 2
• single arm 360
• Single arm 10 to 2
• Reverse Single Arm 360
• Reverse single arm 10 to 2
• On your knees 360
• On your knees 10 to 2
• Half kneeling 360
• One Arm 360 Half Kneeling
• Half kneeling with one arm 10 to 2
• flower down
• aura
• one arm halo
• Mace 270
• Ballistics 360
• 360 compensated curls
• 360 archers
• Double 360 with Squat
• Dual 360 with Alt. thrusters
• Dual 360 with side twist
• 360 burpees
• 360 jumping burpees
• Exclusive 360 push up arm on the ball
• 360 walk the plank
• 360 rock’n’roll
• Turned under the leg 360
• 360 climbers
• One-handed 360 burpees
• 360 knee jumps
• 360 shots
• 360 Jacks for skiers
• 360 degree leg lift
• swivel side swing
• golfer’s swing

Tips When Performing Steel Mace Swing Exercises:

Maintain the tension, but try not to be too rigid when you’re swinging. It’s all about maintaining fluidity while maintaining strength.

For the best possible control of the mace, you should focus your vision on the ball at all times.

Your hips and thoracic spine should be the starting point of rotation (your upper and middle back). A rotation of approximately 40 degrees in either direction is considered to be safe for the thoracic spine. It is recommended that the lumbar region not rotate more than 12 degrees.

Some exercises require explosive movements. Others call for a measured and steady approach. If you decide to perform the exercise, you should be cautious and aware of the movement pattern in order to prevent injury.

Before moving on to the more advanced exercises, make sure you have mastered the fundamental and progression moves (i.e. do a 360 to Front Raise before attempting the Single Arm 360 Thrusters).

Maintain a good posture and keep your core engaged at all times.

Check to see that your joints are in good shape. Prior to beginning the exercises with the steel mace, you should focus on mobility, mobilization, and warming up.