The steel mace switch lunge will quickly get the heart pumping and is an excellent exercise for working the upper and lower body simultaneously. I like to throw this exercise in as part of a flow or do it for time. All the usual lunge cue’s apply except this time on the upward phase switch…
DetailsThis is a fun little exercise I like add to some of my steel mace workouts to switch things up. Break it down into two steps; 1. Traditional 360 swing 2. Pendulum Then, once you’ve built the movement pattern… try putting them together. Begin slowly and increase the tempo once you feel comfortable ensuring you…
DetailsSteel mace walking lunge uppercuts not only work the legs, but the shoulders and core too! I normally tack them onto the end of a workout or as part of a metabolic conditioning workout. It’s a nice variation from normal walking lunges and will really challenge you to stabilise the uneven load during the unilateral…
DetailsThis exercise is awesome for builder circular shoulder strength, grip strength and rotational core strength. It’s a little more complex than many other steel mace exercises, so break it down into steps before attempting the entire movement. Want to discover more about steel mace training? Click here for more information on our steel mace certification.…
DetailsIn this video I’m working on building strength to my wrist after breaking my arm 6-weeks ago. Clubbells are a fantastic tool for building grip strength, core strength and shoulder resiliency. These are two of my favourite exercises, the alternating shield cast and shoulder casts. If you’re beginner, just do the movement with a single…
DetailsBeen having a play on the Steel Mace this afternoon. Bull whips and mills are fantastic exercises to build grip strength, shoulder strength and rotational core strength. ⚔️ Dan Clay
DetailsSteel Mace Figure 8 Tyre Slams really works the wrist on the bottom hand, the shoulder on throwing hand and the rotational core muscles. Dan Clay
DetailsI must confess… Today, I really couldn’t be f#*ked to workout. But, strangely enough… it’s on those days I end up having the best workout.🤷♂️ Some days you just gotta get started… and then let the endorphins take over. Here’s the workout; 50 seconds work, 10 seconds rest 1. Mill tyre slams (each side): 6KG…
DetailsThis is an exercise I picked up from the guys over at Newbreed macebell. It’s a very similar movement to the steel mace gravedigger, but more athletic and even more challenging. Throw this exercise into a circuit and see how high your heart rate gets, especially if you’re using a heavier weight – it’s a real…
DetailsFollowing on from my last few videos, here is the top switch transition within a basic 5-movement flow. The exercises are as follows; Single Hand 360 Switch Squat Lateral Lunge (with a top switch) Single Hand 360 Reverse Lunge This steel mace flow can be done for sets or time. Give it a go! ⚔️⚔️ Dan Clay
DetailsHere we are combining the top switch transition with the back switch. Start with a light steel mace (this one is just a 4kg) to practice the movement, and then move up in weight when you’re ready. Give it a go ⚔️⚔️ Dan Clay
DetailsBeen so busy with work it’s been a few days since I’ve managed to swing. Had the 16kg steel mace out today working on heavy steel mace single handed 10 to 2’s. Had a chat with my supplier today and will hopefully be able to get some heavier 20kg maces into Australia. Give me heads…
DetailsFollowing on from my last video, here is how you transition from hand to hand with the steel mace behind your back. Give it a go! ⚔️⚔️ Dan Clay
DetailsHand switches can really give your steel mace workouts added flair as well as increase the difficulty of a flow. This video is the top switch, in later videos I’ll show the back switch and how to add them to your steel mace workouts. Give it a go! ⚔️⚔️ Dan Clay
DetailsBeen playing with a new exercise that I picked up from the guys over at Functional Patterns. With many steel mace 360 swinging movements, your shoulders are mobile whilst your hips are kept stable. With this exercise, your hips are also mobile with the weight shifting from side to side whilst your feet pivot with…
DetailsThe steel mace 10 to 2 is a traditional mace exercise that increases shoulder strength, grip strength, core strength as well as improving shoulder mobility. It’s very similar to the steel mace 360, except you stop at the 2 0clock position instead of doing a full rotation.
DetailsOne of the many things I love about training with the steel mace is its versatility. From the flows to traditional mace exercises like the 360 and 10 to 2s… or just throwing around a big lump of steel like this 16kg mace to get my heart rate pumping whilst getting stronger, the macebell makes…
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