Table of Contents:
Heavy Steel Mace Workout for Strength & Conditioning
Video taken from the channel: SET FOR SET
Introduction to Steel Mace Training | FightCampConditioning
Video taken from the channel: FightCampConditioning
Beginner Steel Mace Workout
Video taken from the channel: Coach Vaughn
Warrior Mace Training
Video taken from the channel: Art of Manliness
Warrior Maker | Ultimate Steel Mace Workout
Video taken from the channel: Onnit
USING A MACE FOR STRENGTH
Video taken from the channel: MATT VINCENT
Steel Maces or Clubs (Which Is Right For You?)
Video taken from the channel: Adex Adjustable Exercise Clubs & Maces
Steel mace training is great for developing good rhythmic movement, needed for actions like throwing a ball or sprinting. Steel mace training is also great for stability and coordination, so you can handle high impact without losing balance and momentum.While the obvious benefit of using a steel mace is upper body strength (including grip strength), the mace can also be used for total body conditioning. Like a kettlebell, certain macebell exercises, such as the climber squat and alternating switch forward lunge, lend themselves to lower-body strength training.The steel mace anatomy, specifically the long handle coupled with the offset load, or weight, allows for smooth transitions between movements.
This allows for the ability to combine movements together for a fast and easy way to increase your total training volume without having to increase total training time.Here are a 5 Benefits of using the Steel Mace that should provide you more than enough reason to learn more. Offset Load: The offset load and closed chain use of the mace gives you a unique input to the body.Enter the steel mace: a tool that cannot only strengthen your entire body, but mobilize it in flexible positions. It’s a simple tool with a long handle with a weighted mace head at the top.
When you first look at it and realize the weight is only 10-15lbs you think “Psh!BENEFITS OF STEEL MACE TRAINING 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.Even if you regularly weave in new exercise variations, you’re likely still performing the same fundamental moves with the same basic tools (dumbbells, barbells, kettlebells, or bands) in.Along with mace 10&2 and 360, gravediggers are great exercise for improving mobility as a warming up, while building strength of the shoulder girdle.
Another benefit of mace training I’ve noticed is improved core stability and strength. Your abdominal muscles are challenged with every mace move.Steel mace workouts will improve your rotational and anti-rotational power, stability, balance, coordination, muscle endurance and more. Consistent training with a steel mace will lead to incredible physique results, but more importantly, it will help maintain your body and joints like a well-oiled machine.A lot of exercises swing the mace behind the head, which makes it a great for working the scapula, upper back, midline, and other muscles involved with posture.
“The mace allows the ability to heavily challenge both strength and stability with comparatively light loads,” Weeditz says. Lighter loads means less.BENEFITS OF STEEL MACE TRAINING The steel mace can play as large or as small a role in your training as you like, and it can be applied to achieving virtually any fitness goal.
You may choose to use it as an adjunct to barbell and other free-weight training, or let the mace be the sole piece of exercise equipment in your home gym.Originally developed by the ancient Persian warrior elite, the Gada (heavy mace) style of training was directly applicable to real world combat and wrestling applications. In modern days the mace quickly gained popularity as a distinct improvement over the well documented sledgehammer / tire training, but the applications go far beyond that important motion.ROTATIONAL CORE STRENGTH. Through swinging motions, movements that has the steel mace move across the body, or transverse movements, the weight distribution of the steel mace takes your core strength and stability to a whole different level.
The engagement in your core and be felt instantly.SHAPED BY STEEL Steel Mace Yoga is an unconventional training system revolutionizing the way people around the world approach their mats. By incorporating the steel mace into a traditional yoga practice, blending both power and weighted yoga methods into one mindful practice.
List of related literature:
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| from Physical Education for Lifelong Fitness: The Physical Best Teacher’s Guide | |
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| from American Dietetic Association Complete Food and Nutrition Guide, Revised and Updated 4th Edition | |
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| from Be Iron Fit: Time-Efficient Training Secrets for Ultimate Fitness | |
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| from The Knight: Book One of The Wizard Knight | |
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| from Conditioning for Strength and Human Performance: Third Edition | |
| |
| from Understanding Nutrition | |
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| from Front Office Management for the Veterinary Team E-Book | |
| |
| from Falls in Older People: Risk Factors and Strategies for Prevention | |
| |
| from Guardian of the Republic: An American Ronin’s Journey to Faith, Family and Freedom | |
| |
| from Strength and Conditioning for Combat Sports |
146 comments
Maces appeal more to me because they they remind of long work tools like shovels & long hammers.
Your information is great, you deserve way more traffic for innovating like this.
I’m gonna be getting Indian Clubs to help with my shoulder issues and I’ll definitely be doing those Kettle bell exercises too. I look forward too seeing videos on seated exercises for when I get my knee fixed. Thanks Matt.
Loving these training knowledge vids man. Always great to hear about how to keep yourself in the game from someone who’s got so much experience.
Can anyone give me a round about of how frequently I can do this? I want to combine it with my tire work out and jiu jitsu. I have time in the morning I get up at 4 am jocko willink style.
any help would be appreciated. thanks in advance!
How do you consistently put out videos for shit I need?! Just bought a couple of mace(s?) and researching how to use them. I would love to see a video on seated exercises….I’m running out of ideas for my current no weight bearing after ankle surgery and I have about 4 weeks left of it.
I need to cop that shirt! When is it dropping?! Or is it another brand
I’m from India,as much as i know mace warriors use 132-200 pond gada
You have mustache like real Kshatriya (Hindu warrior)! Awesome Gada Training by the way!
dig the new vids, have always liked your take on training and strength.
You have a ton of experience in lifting/training And I will take any advice you are willing to dish out! Keep’em coming!!
I’m a big fan of the new informative videos, I like where their goin. Keep droppin those knowledge bombs and we’ll keep soak’em up. I’ve been using the heavy hammer in the same way since seeing some of John Odden’s videos and I’m lovin it. Keep that engine runnin bruh!
My old man made me a Shoulderok that looks as good as the real one for about $20. Although I do like the Onnit one, they should make the weight come off and have different weights that can screw on ��
Appreciate the video. I am getting into throwing and but I do want to preserve my body as much as I can
Nice video man, very informative!
I just started lifting and want to be able to squat 200 kg 3 x 5 and benchpress 150 kg 3 x 5 within the next 2 years.
Is this possible?
Peace!
Just bought one. I am amazed at how good of a workout I get from the mace. What a solid piece of training equipment. Plus I got my zombie apocalypse weapon:)
Thanks man. Definitely going to try it with a sledgehammer since I have one available and my left shoulder is kinda wonky too.
Love these videos, other than all the new shit I wanna buy after seeing them…LOL
As soon as that Alex Grey collabo is back in stock I’m grabbing one
I made the mistake of buying a 35 pound mace from Scientific Wrestling first. I can handle a 35 pound kettlebell pretty well, so I thought a 35 pound mace should be fine. Why start lower?
I forgot about the difference having the weight further from my body would make. Rookie mistake.
So I got the 15 pounder from Onnit and it serves me QUITE well. The most fun I’ve had in forever. I’ll work up to the other one eventually, now I have a goal.:)
Excellente Übungen, absolute Körperstabilität…danke für die vielfältigen Variationen!
How do you do the barbarian squat WITHOUT hitting your back with the mace? Mine is made with plates, and weighs 21lbs.
anyone know what weight he’s using or have a suggestion on a starting weight? I’m a fit 25 year old…
My wrists and quads are smashed with just the 10lb mace. Great workout, thanks Aubrey!!:)
I have my 10 lb mace from Onnit. Order it before the pandemic hit. Can’t wait to buy the 25 lb. This thing is a beast!
This guy is a swine him and rogan 2 children of intelligence assets
doing this tomorrow with a 12kg sledge hammer.. So intense Love it.. Awesome workout.. ONNIT����
Do you have a suggestion for DIY or equipment that I could use for 5th grade students to build into this type of equipment? Basically for football but I love how the functional padrt plays into all sports.
Excuse me Sir, but this is stupid. This is a waste of energy. I do this in my garden and around the house with actual tools (mace, axe, shovel, etc.) Go chop some wood somewhere, plant some trees, dig a garden, etc. Warriors my ass… I am a woman and I do this around the house in every day life. In my opinion it is sad to see wannabe man swinging a useless tool in the air and call themselves warriors… Force please have mercy on us…
EXCELLENT PIECE OF EXERCISE EQUIPMENT. JUST WATCHING THE VIDEO MADE ME FEEL THAT I CAN DO IT.
I love to see people using and promoting the mace. Nothing wrong with the movements shown here, but I would love to see at least some mention of traditional mace SWINGING. Is it too risky for most folks to try?
I want to get one but not sure how heavy to get. How heavy is the one Coach Vaughn is using? I’m an experienced 210lbs weightlifter, but this being an unstable weight, I’m really not sure.
Used Unflexal Workouts workouts and learn about it without problems 😉
The mace use for workout was started by indian wrestlers way before Persians and was used in wars in ancient time in india
Come on man I can get a sludge hammer and use that as a workout tool
Or you pussies could get a physically demanding job instead of “fake shoveling” with an over priced onnit product. Build something with your hands and appreciate “work”
u did both barbariansquats with your left hand below your right, you said to switch it up but then didnt.
Buddy of mine gave me a homemade heavy bat. This just kicked my butt. Thank you!
Just got my 15lb mace today and this workout kicked the crap out of me in the best way possible!
I got a 20lb mace great workout along with my heavy kettlebells love it
Not to be “that guy” but the maces from Wolf Brigade are much better quality and easier to hang on to. This is a pretty good workout though.
Omg that was Indian… And ur mustache was indicative of old Indian warrior kings….. That’s manly
great workout…..ive added 2 other workouts with this…..ive upped my weight as well…..although it’s taken 7 months, I’m able to do a warm up with 15lbs with 12 reps on each exercise, and 20lbs of 20 reps and 25lbs of 20 reps…..its no joke….but love the workouts
I have the 25 pound steel mace and it is a little on the heavy side for me. I am a strong guy but I know it is just going to take some time to practice some main movements. Mainly just the 360s is something I really have to choke up on. Any other recommendations on some main exercises or should I just follow the workout in the video?
Pick a shovel and help out the road workers mate, same thing ☺️ not a bad idea though
Visit India, you will learn how to use it. it’s complete mockery of 10,000 yrs of scientific fitness approach!!
Got a 15 lbs for christmas, watched this video after doing some pull ups and thought what the heck, let’s give it a go. My forearms are on fire.
Coach Vaughn, I have a question. If I am new, beginner, could I do this rountine 4-5x a week to teach my body the movements? I have been using kettlebells for awhile, but 360’s feel really stiff right now. I am using a 10lbs mace and that feels about right for me.
Aubrey, you’re obviously a very fit dude, but PLEASE work on getting some thoracic extension going on (especially on mace/club moves). Love your gear and DVD products. Keep em coming sir!
Got me the 20 pounder yesterday and it flogged my arse, I wasn’t going to do any today but watching this video reminds me what the Budda says “try not to be a pussy” so here goes.
Hi like the work out just one quick question how many times should this routine be ran through per work out? Thanks.
Hey where did you get that wall mount storage?? It looks like Onnit product but I can’t find that anywhere
Well, In India Soldiering is an honorable profession. Hence the fierce warriors who Alexander faced.
I can tell you, that soldier culture is more or less the same.
I got my 15 lb. mace in the mail today. I probably should have gone with the 10 lb but I’ll work into making the 15 feel lighter by sticking with it! (I’ll probably avoid doing too many barbarian squats or 360’s at first though.)
Thanks for the great video Coach Vaughn!! Ordered my Steel Mace the other day and I plan on using both Onnit’s and your videos as reference. Keep up the fantastic work!!
Hi Coach Vaughan.
I want a recommendation I am looking to buy a mace is 7 lb mace good enough for a man. I am not particularly strong and have lower back issues.
This is my new favorite addition to my workout. STAY STRONG WARRIORS
Here’s a life tip for your Mr Bull-Sheeta shove that mace up your bleached sphincter then go pick up a sledge hammer, a pick and shovel and get a fkn job. You couldn’t “dig a grave” even in your wildest dreams your manicured nails couldn’t take it. Guaranteed your get a “workout.”
My Onnit mace arrived today. Fucking amazing! Took one workout session to realize how awesome it is. Definitely recommend
And if the zombie apocalypse ever comes, you’ll be prepared!
This is especially great after a regular weight lifting session. Far more effective than jogging (in terms of burning calories, fat, and cardiovascular endurance without the shock on the legs).
well that made me sweat nice work Aubrey Marcus can’t wait for more love the mace BAXWAR
When I get my mace in the mail in two days, I’ll be thinking of people like you whilst sculpting myself into a warrior. I’ll have your grave dug in no time. =-)
I love Onnit, but come on bro, this looks like you’re training for a Renaissance fair.
You are in great shape! Thanks for the video. Can you do a few reps with a 100 kg power twister?
Gave Digger? Will YouTube demonetize you if you say “grave” now also?
Steel was absolutely in existence during the time of Alexander the Great
This is an amazing workout! I have always lifted weights but kinda tailored my workouts towards my goals as a martial artist rather than just trying to build “show muscles”. This workout DEFINITELY fills in some gaps left by traditional weight lifting. Thanks for sharing it!
my gada is of 16kg…..but before driving gada u must be habitual of hindu pushups and mugdar…
love and respect from india.
I just got my first steel mace from the onnit sale this week!
When switching sides on the 360, should we switch hand positions, changing which hand is above the other?
People will laugh at me, but I use my sledgehammer that I got from work and use to hit tires as a substitute for a maceball
Can I do this with a barbell. Might not be as effective as the entire bar holds the weight rather then the end. I’m just a boy trying to build a good foundation frame to add to during manhood.
gada is even mentioned in mahabharat atleast 5k years old…before even the earth was created by a-brahmaic god
Why purchase that. When you can just buy a 20 lb sledge and swing that around.
Alexander couldn’t enter India..A Mauryan General Purushottama/Porus defeated Alexander who is 100 times less stronger than the Mauryan Emperor..
Lol, the Most Powerful Warriors Alexander’s Army ever faced
Maybe
But they LOST to the Macedonians
And by the way if you examine Bronze Age pottery you’ll see Greek athletes swinging Halteres which were carved stones
Nothing the Indians did was new to the Greeks
You left out the Iron Sheik, who I would argue is the most famous wrestler to ever use this training method. He used a modified version of the device that looked more like a club and would hold one in each hand and demonstrate his prowess with it before matches in the late 70s and early 80s. He would even challenge his opponents to give it a go, they failed every single time and brought him serious heel heat in the process.
Pretty neat, although you could just do the work it’s emulating
Having a moustache dosent mean ur a man even girls can grow moustache.
I practiced quaterstaff and it got super hard and I doubt that I could be considered a couch potato…
Why not chop wood and work on your land for more productive use of time and get your workout that way… lol
01:25 considering he was 5′ 8″, i think youre talking out your ass
North Indians are the big ones. South Indians (well most of us anyways) are shorter. Like me for example I’m only 5ft5
Thank you for acknowledging the source so honestly. Though id like to say that wootz steel is from India. So, there has been a long tradition of fighting with metal maces. It’s simply cheaper to use a stick with a weight for the common village akhada/ open air gym.
Great video Brett. Check our site for more mace and club exercises!
Hindus or Sikhs? The Sikhs were bred to be body guards, hence their big statures.
Beast, as always Aubrey. Contemplating a mace or second 35 kettle(chimp this time) for xmas! Maybe I’ll have to utilize the 25% off fitness and grab the mace now and the kettle later! I hate you for making me spend money, but I love you for making me a better me. <3
Love the mace. Erik Melland from Viking Ninja is the grandma master of this system.
Check out Coach Rich Thurman if you’re interested in learning more about steel mace training. Took one of his workshops and loved it.
The Indian music at the end really gives you endurance energy
this must be the reason we dont win a single medal at olympics. Waste of time!
metal mace was invented by Persians warrior…. and Pahlevan is even Persian word, the greatest wrestlers were all Persians too, so do not say Iran as the last country in your explanation, even alexandre got defeated with dark Skins warriors in south of Iran and they misunderstand as they were Indians…. if ever Alexandre exist! India never had great warriors, just to tell you!
On the 360’s one of the ONNIT trainers coach Vaughn says to point your index finger of the base hand and let the mace fall toward that direction. Also, I think postioning your hands when the mace is vertical above the belly button area is better technically. Not trying to hate, I loved the video!
My dad has really thrown himself into this stuff and I have too. We each have a mace, Indian clubs, and kettlebells!
I bought a book by Bruce Lee called The Art of expressing the human body. Its about fitness and weight lifting. He mentioned a device called a club bell. Its basically a stick with a weight on it. I made one easy enough. It gives you one hell of a workout. I also made Indian clubs and kettlebell.
GAMA (Ghulam Mohammed) of India wasn’t giant he was all of 5ft 7 inches. He was quite stockily built.
india is the mother of all martial arts.in india each state having their own martial arts.
Gama was no giant, he was only 5’7″, but 113kgs of hard muscle. None of the wrestlers of his day could beat him.
We are manufactuer of steel maces and clubbell, any questions,please contact us.
Kick ass. Thanks Coach. What are your thoughts on Chris Duffin’s ShoulderRok? Just purchased one & looking to use it for mace work.
Does anyone know of a webpage that illustrates the force generated by a Mace/Gada of various weights, possibly due to increasing torque? The basic swing appears to be what they call the 10:00– 2:00 O’Clock. I can push heavy dumbbells so I am trying to accurately select a specific size Mace. I know that will a kettelbell you cannot get “jacked up”.
all there days of the week práctice with macebell? how many hours per day? thanks for the video
Hey everyone, released a new ebook: GADA Swing. Features over 60+ manual pages on how to utilize the kettlebell and steel mace with over 130+ hyperlinked professional videos and 40 program workouts broken down into three levels for beginners, intermediate, and advanced athletes; plus 4 bonus steel mace tire striking workouts.You can purchase a copy here: https://www.coachvaughn.net/programs/gada-swing-by-coach-vaughn-guide-for-kettlebell-steel-mace-strength-training
Love my Shoulderok. I love turning people on to it and watching them get their shoulders healthy!
yo Brett, do you still train with the mace since becoming a barbell guy?
I love these things. With in 6 weeks of training my shoulders are no longer rounded and no more forward head posture. Got a 15lb now looking at getting at 25lb
It’s obviously a great exercise, but doing it wrong will get you some serious sprains and injuries. Do it the right way and be safe.
Your mustache is the most majestic thing I’ve ever seen on a man’s lip.
Why are South Asians nowadays so unmanly? I obviously don’t mean all of them.
This is really strange to me, because about a month ago I started working out after a long period of being primarily sedentary, with the only heavy thing that wasn’t immediately necessary I could find; an old sledgehammer. I started doing stuff like the curl here, and the splitting wood thing, just because I could really feel it in my biceps and shoulders.
Kinda weird how you can accidentally discover something that’s been around for so long, and it turns out you totally weren’t special or anything. Just kinda blows my mind.
Great video! Great Gamma did also tons of Hindu push ups and Hindu squats and wrestled for hours every day. Even for todays standards this guy had a incredible training pensum. Interesting for me was, that because of this amount of training they cared also about recovery and resd somewhere, that he got massaged every day. A cool lifestyle! 😉
have a macebell from bells of steel, its amazing, it is fillable, so you can fill the ball of the mace with small dense tungsten balls, its 5kgs and can be filled upto 15kg
Got a 12 kg/26.5 lbs mace for christmas. Christ on a skateboard that thing’s a killer
Matt love to the video, I think you should do what you want as far as videos go it’s not the content it’s the message.
Ha ha ha, my mustache rejoices with this praise of the great gada! As well as the Great Gada, indeed!
There is a point where my mustache twitches with discord, however:
-aren’t you supposed to pivot when doing the spear-like thrusts? It seems you were doing them only with your arms (which in itself is virtuous and manly, ha ha ha!), but wouldn’t it be preferable to engage the full body while pivoting, like a boxeur would?
A virile warrior should know how to strike as well as grapple, says I. And my mustache concurs, ha ha ha!
Stay manly!
HA HA HA!
More questions? Checkout this Steel Mace Training FAQ video to answer all the most common questions I get on my channel in detail here: https://www.youtube.com/watch?v=_Uw75BEqA34&app=desktop&fbclid=IwAR3rEx-05cvyeIoK5XV4Oxb4MtAdVIXGlKX8qRMpGokAk2sE20t17HPsKmI
love the mace storage hanger. Did you custom build that or buy it somewhere. Thanks for the video.
I thought it’s just some foreigner trying to look cool with a gatha.. but that 360 was really good.
Chris Duffin uses this for his bench press warm up and hes one of the strongest lifters of all time.
Thanks for the video brother. Nice job. Can you tell me if you made your mace hanger or purchased? If so, where?
Just discovered this steel mace workout. Looks interesting. How new or old is this “trend” (for lack of a better word)?
Please share this more and more for inspiration
First check this https://youtu.be/IZ10N-IvWbY
now read this ND Check all links provided in the discussion.
If Indian govt had motivated sports in India then definitely India would rules in every sports in the world from Olympic to football, MMA to boxing everywhere.There were many more superhuman of his generation ( Dharampal Gurjar’s generation as provided in LINK below) in india. GOOGLE about PAAN SINGH TOMAR. If you don’t believe check out few links https://youtu.be/IZ10N-IvWbY, https://youtu.be/kvcGFz7kG2Y,
https://youtu.be/zFbUGhaqRDY,
https://youtu.be/GEeRHlbUfeU
In India there are some warrior (kshatriya) caste in India who has extraordinary athletism in their blood genetically, such as Jaat, Gurjars, Shekhawat, Meena, Solanki, Rathore, Yadav, Thakur etc. especially in the region of Rajasthan ( as it was before independence of india i.e. present rajasthan as well as some region of MADHYA PRADESH state, HARYANA, PUNJAB, DELHI state, some parts of UTTAR PRADESH state ). Rajasthan is the region of knights, Manful caste. GOOGLE about JHANSHI KI RANI, DHOLA GUJARI these are few history of Indian womens only then you can imagine of Indian mens (i.e special warrior caste breeds ). Google about this him https://youtu.be/4wYVPcWsYo4,
https://youtu.be/46GE2ysIIAc
a gada doesn’t exactly look like this it is broader and not so long.
Good video man, thank you for the content.
I started my own sledgehammer practice, and then discovered there’s such a thing as mace training. This helps me a lot developing it!
Cheers!
LOL -u had me piss’n my pants @4.00 “find ur own bull-sheeta find ur warrior code” LOLOLOL…Ur a fkn tool-bag. Let me guess u hang out at starbucks on weekends wearing your fedora caring your acoustic guitar. Am i rite? LOLOLOL.
For all you Fitness MacGyver haters commenting to use a sledgehammer I wrote a article to finally educate you on the differences steel maces & sledgehammers: https://www.coachvaughn.net/blog/2018/12/21/differences-between-steel-maces-amp-sledgehammers
could i just you a sledge hammer instead of a Steel Mace? It is basically the same piece of equipment
Guys need one advice. I have been using steel mace for a month now. Recently I have developed pain in my left shoulder blade, I am not sure if this is due to the mace but has anyone experienced such pain and what steps have you taken to fix it.
I’m 5’8 and about 165lbs. I’d say I have above average strength for my size. I exercise pretty regularly at the gym, but im completely new to this. I ordered a 15lb mace and wonder if it will be too heavy. Can a beginner of my size start at 15lbs if I am careful with my form? Great video btw and thanks!
Just got mine in the mail today going for a walk and Bam mace time
Got my Quad God… it’s my first exercise mace and it’s kind of shocking how robust it feels in your hands for the first time. Also, when I feel weakness, the faces, the weight, and the extreme awesome nature of the tool push me to fight back. Amazing!
Thanks so much. I want to do this safely without injuring myself! I purchased a 10lb and didn’t realize what a challenge it was to move. I have a 5 lb on the way so I can build things up appropriately.
I know what the end you said the sledgehammer is not the best replacement for the steel mace. My gym has a few steal maces but I workout at home from time to time when I can’t make it to the gym. Would you say a sledgehammer is a decent replacement just for at-home workouts or would you suggest not using a sledgehammer at all?
they did have steel it was just rare in fact they had better steel called Damascus steel, stronger then modern steel, and they had it for thousands of years it’s mentioned in old texts one of which it known as the old testament
These maces look great, but I have an 8 foot ceiling in my house. can I get a good workout with them at home?
Holy shit I just did this with only the 15lb and it was brutal!
I bought the digital copy of this entire full body work out and it really kicks your ass
Hi! Enjoyed your video. What size mace do you generally recommend for women? I’m experienced with kettlebells and heavy weight, but I’m just getting back into my workouts after having a child.
Great vid! I just ordered my mace and can’t wait to try this!
well it sucks all the pussies grabbed the lighter maces so they have been out of stock for weeks. now im practicing this with the 25 because that was all that was available. just doing pendulums is a workout lol my shoulders are fucked.
I can’t find this workout for sell anywhere online, the only one I can get is a digital copy, I can’t order the DVD… any ideas where I can buy this DVD?
what would you recommend to get a more intense workout when using lighter weight. I’d prefer a 15-20lb mace. i came across a 10lb’er for practically nothing. it’s a bit light for my taste. any suggestions on how to get most out of it?
Was always interested in mace work added it as a warmup big difference
It’s funny I just put a 15 and 25 on my Christmas wishlist. Onnit!
Just built a loadable head mace using 2″ and 1″ iron pipe. Weighs about 10lbs but can fill the head for more weight later, didn’t know if I wasn’t to shell out the cash for a mace so I made this to try out with. Will be buying one later just because how cool they look. Just finished the work out this morning. Need to do an alternate to the sword swing, knees cannot handle bending that much yet. Added a set of 360 clockwise and counter clockwise and a set of bicep curls.
I just learned about the macebell the other day (very interesting looking equipment). Are there any exercises done while moving?? For example, performing an exercise while walking forwards or backwards? I’m guessing if the macebell used to be a weapon then there must be techniques/exercises while in motion?