If you’re a wrestler that throws competitors to the ground, a tennis player that wants to increase the power of your shot, or a cricket player wanting to bowl faster… the steel mace is a fantastic tool for creating circular shoulder strength that can’t be replicated with traditional strength training methods.

In fact, steel mace training will help you in dozens of sports and activities that require a strong grip, a powerful core, bullet proof shoulders… and much more!

benefits of steel mace training

Here Are A List Of The Top 5 Steel Mace Training Benefits;

  • Improve Grip Strength
  • Increase Shoulder Strength And Mobility
  • Builds Rotational Strength And Total Body Strength
  • Cardiovascular Conditioning
  • Multi-Planar Movements

1. Improve Grip Strength

Grip strength is one of the most overlooked aspects of strength training. Good grip strength is the foundation of good healthy shoulders and is required every day for real life situations.

Basic tasks like carry shopping bags, sports such as rock climbing or wrestling and foundational strength exercises like pull ups, deadlifts and rows all require good grip strength.

For many people grip strength is their weakest link, and an improvement in grip strength will oftentimes yield greater gains elsewhere in their training.

Most macebells have thick handles, which is effective for building forearm and grip strength. Any exercise with a macebell automatically turns into a grip exercise.

Due to the dynamic nature of exercises like the 10-2, 360, bullwhip and mills, the forearm flexors and extensors are constantly challenged in a tight loose-tight-loose fashion.

Even basic strength exercises like bent over rows or military presses will lead to gains in grip strength because of the uneven load.

2. Increase Shoulder Strength And Mobility

The shoulder is not a single joint, but a complex arrangement of bones, ligaments, tendons and muscles that make up the shoulder girdle. This makes the shoulder girdle susceptible to injury.

All upper body push/pull exercises require good strong healthy shoulders. Injury to any parts of the shoulder girdle will significantly restrict a persons training regimen.

Therefore building strong healthy shoulders are paramount to a trainee’s long term success.

Swinging the macebell through the full range of motion with good technique will strengthen the ligaments, tendons and muscles whilst improving shoulder mobility.

3. Builds Rotational Strength And Total Body Strength

By utilizing big push/pull multi joint exercises the macebell can be used to condition every muscle. Just like the macebell, the macebell is highly versatile and can be used in a variety of ways to challenge the entire body.

Due to the large swinging cross-body rotational exercises the macebell is excellent for rotational strength and anti-rotational strength through acceleration and deceleration of the macebell.

4. Cardiovascular Conditioning

Macebell workouts performed for time with traditional exercises like the 360 and 10-2 will elevate the heart rate and boost your cardiovascular health.

The versatility of the macebell lends itself to flow workouts where combinations of three or more exercises are performed in sequence one after another without rest.

The main Steel Mace exercises train movements, which mean strengthening groups of muscles rather than just one muscle in isolation.

5. Multi-Planar Movements

Unlike most traditional resistance training methods, most Steel Mace exercises tend to work across all 3 different planes of motion:

  • Sagittal (forwards/backwards and up/down)
  • Frontal (side-to-side)
  • Transverse (rotation)

This is of particular benefit because the human body naturally moves three dimensionally in all three planes.

Functional exercises improve a person’s ability to cope with the demands of their work or sport environment. The degree of functionality depends on what you do in every day life.

In conclusion, the steel mace is a tool that will challenge you like nothing else.

If you’d like to give mace training a go, we have maces available for sale on our online store.

Wishing you the best of health,

Dan Clay
Dangerously Fit Academy