Steel Mace Training Beginner Workout

Mace training is not a new form of exercise; however, it is a form of functional training that is currently experiencing a surge in popularity. Discover the advantages of training with a mace, and then put your newfound knowledge to the test with our beginner’s mace workout to see for yourself how powerful this less well-known form of exercise can be.

When most people hear the word “mace,” the first thing that typically comes to their minds is a form of pepper spray that can be used for self-defense. A shot of mace, which is also known as pepper spray, can be extremely incapacitating, affecting not only the skin but also the eyes and the respiratory system. I was maced as part of my riot training while serving in the Royal Marines, and I can tell you from personal experience that having mace sprayed in your face is not anyone’s idea of a good time.

The self-defense spray known today as mace got its name from a medieval weapon that was far more lethal than the modern version of the product. Maces were a type of war club that knights used to smash through shields and armor to gain an advantage in battle. Some of them had spikes on their heads to increase the amount of damage they could do.

Workouts and the Number of Reps Suggested:

• Exercise 1: Perform 10 repetitions of the offset curl on each side.
• Exercise 2: Perform 10 reps of the offset row on each side.
• Exercise 3: Perform 10 repetitions of the offset shoulder press on each side.
• Exercise 4: Perform 10 reps of a reverse lunge on each side.
• Exercise 5: Perform 20 repetitions of the switch squat (dynamic). Squatting counts as one repetition for this exercise.
• Exercise 6: Ab row x 20 reps (dynamic). One repetition is equal to one side that you row.
• Exercise 7: Perform 10 repetitions of the pendulum on each side (left hand over right for 10 reps, right hand over left for 10 reps)

Exercise 1: Offset Curl

Toes should be about two inches apart. Maintain a neutral spine while tightening your glutes and abs. Using an offset grip, hold the mace in a horizontal position. Both of the hands should be held in an upward position. Perform a curling motion with the mace, and then slowly bring it back to its starting position. Maintain the tension on both sides so that the sides that are working and the sides that are stabilizing are both fully engaged.

Exercise 2: Offset Row

Toes should be about two inches apart. Assume a position similar to that of a high hinge bent over while holding the mace in a horizontal position with an offset grip. Both of the hands should be held in an upward position. When you are rowing, the mace should be brought up to meet your navel, and you should make sure that it remains horizontally parallel throughout the entire movement. Maintain the tension on both sides so that the side that is working and the side that is stabilizing are both fully engaged. Your abdominal muscles will be working to keep you from becoming unsteady.

Exercise 3: Offset Shoulder Press

Toes should be shoulder-width apart. Maintain a neutral spine while tightening your glutes and abs. Horizontally, with your palms facing away from each other, hold the mace at chest level. Each hand should be held in a forward-facing position. Apply upward pressure to the mace, then slowly bring it back to its starting position. Make an effort to maintain tension on both sides so that the side that is working and the side that is stabilizing are both fully engaged. Your abdominal muscles will be working to keep you from becoming unsteady.

Exercise 4: Reverse Lunge

Keeping your feet hip-width apart Maintain a neutral spine while tightening your glutes and abs. Put the mace in a side load position, with the head pointing away from you. This position has the mace to your side. After regaining your footing, step forward into a forward lunge, and then return to the starting position. Maintain an upright posture by keeping your back and torso straight and avoiding leaning to either side.

Exercise 5: Switch Squat

Toes should be about two inches apart. Spine should be neutral, and the glutes and abs should be tight. Keep the mace in a horizontal position just above your belly button. Position one hand near the end of the handle with the palm facing up, and the other hand near the head of the cane with the palm facing down (hand facing down). First get into a parallel squat, and then explode up. The head of the mace should be switched from one side to the other as you near the top of the squat. Because this is a dynamic movement, you should move through it as quickly as you can while still maintaining the correct form. When you have gotten used to this movement, both the squat and the switch will feel like one fluid movement; they will be more dynamic and smoother.

Exercise 6: Ab Row

Assume the position of a sit-up with your feet lifted off the ground and your knees in either a straight or bent position. Maintain a vertical stance to one side while holding your mace, with the head of the mace pointing downward. Maintain a strong core contraction. Stroking the mace in a motion that is smooth and continuous from one side to the next is recommended.

Exercise 7: Pendulum

stand with your feet hip-to-shoulder-width apart and your spine in a neutral position. Hold the mace behind your back so that it is vertical and centered, with the head of the mace pointing down toward the ground. Position your hands so that they form a stack and are as close to the base of your neck as you can get them. Swinging the mace from side to side should be done while keeping your hands as close to the base of your neck as possible in order to get the most out of this exercise and improve your shoulder mobility. This will really help you stretch out your shoulders.