There are a few ways you can train with the steel mace, there is no right or wrong… it just depends on what your goals are.
Here are a few ways for you to try;
- Traditional Mace Training
- Leverage Disadvantage Training
- Steel Mace Flow Workouts
Before I continue, it’s important to note that there are a couple of different styles of maces.
- The Traditional Gada.
- The Steel Mace (Macebell).
The difference between a Gada and a Steel Mace is how they are made.
Gada’s are made from a bamboo stick set in concrete which are excellent for the traditional swinging movements like the 10-to-2 and 360, this is due to the large concrete mace head. But, Gada’s are not so suited for flow workouts or leverage disadvantage training.
Macebells are made from steel and have a much smaller head making them more versatile for other styles of training, and they’re also well suited to the traditional Gada swinging exercises.
Traditional Mace Exercises
Traditional steel mace exercises like the 360 and 10-to-2 are performed for reps or time and are excellent for building;
- Circular shoulder strength
- Grip strength
- Core strength
- General upper body strength
Leverage Disadvantage Training
Leverage disadvantage training uses traditional exercises that you probably already familiar with like the; military press, front squat and bent over row.
Because the weight is loaded on one side, your body is forced to stabilise in a push/pull anti-rotation action making them far more challenging than using a traditional barbell.
Steel Mace Flow Workouts
The versatility of the steel mace lends itself to where combinations of three or more exercises can be performed in a logical sequence one after another without rest, these are called flow workouts.
Mace flow workouts are fun, full body workouts that combine breathe with movement.