Steel Mace Switch Lunge

Steel Mace Switch Lunge

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…

Steel Mace Pendulum 360

Steel Mace Pendulum 360

This 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…

steel mace walking lunge uppercuts

Steel Mace Walking Lunge Uppercuts

Steel 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…

steel mace exercises

Steel Mace Figure Of 8

This 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.…

Steel Mace Power Shovel

This 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…

Heavy Steel Mace Single Arm 10 To 2’s

Been 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…

Steel Mace Top Switch Transition

Hand 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

Steel Mace Rotational Core Exercise

Been 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…

Steel Mace 10 to 2

The 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.

Heavy Steel Mace Explosive Curl To Squat

One 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…

Steel Mace 360 Swings

Finally… upgraded my phone over the weekend. Had a play with the steel mace this arvo, here’s why I love training with the #mace 👇 * Builds powerful shoulders that are both strong and mobile. * Creates grip strength like nothing else. * Rotational core strength that trains you on your feet, the way you…

Single Arm Steel Mace 360

Working on single arm 360’s with the heavier 16kg steel mace. Some reps are looking a bit shaky but a decent improvement on last weeks. Grip strength is such an undervalued, overlooked skill that few people pay much attention to. Everything we carry requires gripping and a strong grip carries over into strong shoulders.