Macebells today are made of a steel ball welded to an all-steel shaft. They range in weight from as little as 5 pounds to a massive 55-pound steel mace. The longer the shaft, the heavier the mace.
Because many mainstream companies (such as Onnit) have released their own versions of the tool, it is now more widely available than ever. This, in my opinion, is a fantastic thing. The only issue with the steel mace’s widespread availability is that there aren’t enough people to teach athletes how to properly incorporate the tool into their training or swing the thing correctly.
The importance of upper-body rotational strength and efficiency is grossly underestimated in a variety of sports, particularly combat sports.
It’s possible that many strength and conditioning coaches don’t fully understand the rotational forces that are required to throw an opponent effectively during a wrestling match or a mixed martial arts fight. However, rotational strength and efficiency are also essential components for any athlete who competes in a rotational sport. This includes baseball players, tennis players, javelin throwers, discus throwers, shot putters, and quarterbacks.
The steel mace is a fantastic tool for developing strength and mobility in the upper body, and in particular the shoulders and the core. A move such as the 360 Mace Swing, which we will discuss in just a minute, helps an athlete learn to control a load while they are in an awkward position, and it builds strength across a huge range of motion. You won’t fully understand what I mean until you give it a try, but once you do, you will.
My opinion is that the best way to make use of the steel mace is to improve performance, despite the fact that it is an excellent pre-hab and rehab device for preventing or healing shoulder injuries. It would appear that using it as a tool for conditioning would be very effective. The steel mace is not intended to be a limiting test; for instance, you will not use the mace to determine the maximum amount of weight with which you are capable of performing one and only one swing.
On the other hand, you are going to time yourself to see how many swings you can complete in one minute, three minutes, or even five minutes. Because of this, this piece of equipment is ideal for athletes who regularly put their upper-body rotational strength to use, such as those who compete in combat sports, play baseball, or serve as quarterbacks.
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