Steel Mace Training Benefits

You’re not alone if you’ve never heard of the steel mace, a type of strength training equipment also known as a macebel. Long metal bars covered with a weighted ball are unusual in a typical gym or training studio. However, this does not imply that they are novel.

The highly uneven distribution of mace weight distinguishes mace training from other “primary” forms of fitness such as dumbbells or steel rod training. The long, narrow rod has two functions:

• Variable grip options: The long bar makes it easy to change grip position from exercise to exercise, changing the difficulty of each movement. For example, moving your hands away from the weighed ball on the pole quickly turns the beginner’s exercise into advanced movement, as it becomes more difficult to control the long, unevenly weighed pole.
• Facilitates movements that engage the core: The longer rod lengthens the distance between your body and the weighed ball, making it a great tool for removing, twisting and pushing, where triggering and controlling the core is crucial. Mace training is a great way to develop basic strength for powerful, functional exercises.

THE BENEFITS OF MACEBELL TRAINING

If you include Macbell training in your regular routine, you will probably experience the following benefits.

• Improved traction

Grip strength – a combination of hand, finger and forearm strength – is an often-overlooked aspect of most fitness programs. But if you think about it, the strength of traction is essential for almost everything you do.

For example, climbers cannot climb a challenging route without impressive traction, baseball players cannot effectively swing a bat without the ability to hook and control the trajectory of the bat, and even basic weight training exercises – pull-ups, curls, deadlifts and rows – all require traction to adhere to the free tape.

Due to the uneven distribution of the weight of the macebel, its rocking requires a strong grip. Repeated swinging, especially for weeks and months, can increase traction to improve this aspect of functional fitness.

• Strong and strong shoulders

The shoulder girdle is the least stable joint in the whole body, which makes it susceptible to injury. And anyone who has ever experienced shoulder pain can attest that it creates chaos in the training program. Even basic movements, such as facial inclines, dips, and push-ups, become extremely difficult (or even impossible) with a shoulder injury.

When you swing a steel mace with the right shape through full range of motion, you can increase the strength of the muscles and connective tissue surrounding the shoulder joint while increasing the flexibility of your shoulder.

The key here is the right shape. It is good to work with a trainer to master the movement before starting a routine on your own. You can also start with a light mace to make sure you are not using it incorrectly or putting too much stress on your joints.

• Total body strength and cardiovascular status

While the obvious benefit of using a steel mace is upper body strength (including traction), the mace can also be used for overall body conditioning. Like a dumbbell, some machete exercises, such as squatting on a climber and alternating a forward switch, lend themselves to lower body strength training.

Similarly, swinging movements, such as clogging tires in a closed stance, can dramatically increase heart rate for excellent cardiovascular benefit. The mace responds well to high-intensity interval training.

• Rotating core power

Many matzebel exercises, such as the steel mace paddle exercise, require cross-body swing movements that require extensive involvement of the core, especially the hair. This is further exacerbated by the uneven weight distribution along the steel rod, which requires greater engagement of the control core. The result is an excellent core and an inclined workout that improves the overall strength of the core.

TIPS FOR ADJUSTING THE GRIP OF THE MACEBEL

A simple adjustment of the way you hold the mace can make a significant difference in the difficulty of the exercises. If you hold the metal rod with a wide grip so that one hand is close to the weighed cylinder and the other hand is close to the end of the rod, the exercises are easier because the uneven weight of the mace is more evenly distributed throughout your body.

On the other hand, if you hold the metal rod with both hands in a tight grip towards the end of the bar, so that there is a significant distance between your hands and the weighed cylinder, each exercise becomes more difficult. This is because the uneven weight distribution of the mace remains unbalanced, which requires more control and total strength than a more evenly distributed weight.