Ready to take your first swing at steel mace training? This beginner-friendly workout will introduce you to the basics, helping you build strength, improve mobility, and ignite your fitness journey with this powerful tool.
Table of Contents
Re-Cap
In our last post, we touched on the world of steel mace training, exploring its rich history, origins, and the basics of getting started with macebell exercises. We covered everything from choosing the right weight to mastering foundational movements. Now, it’s time to take that knowledge and put it into practice. This beginner’s workout is designed to help you build a solid foundation in macebell training, focusing on developing strength, improving mobility, and getting you comfortable with this powerful tool.
Macebell exercises enhance functional strength, core stability, and mobility, offering a dynamic and effective full-body workout.
Absolute Beginners
This is a basic 4-week mace workout plan that combines strength, conditioning, and mobility. The plan is designed for those with at least a basic understanding of macebell movements. If you’re new to mace training, consider spending the first week or two practising the individual movements with lighter weight before jumping into this routine.
Breakdown:
Each circuit consists of 5 stations, with 3 rounds at each station. The program is structured into two phases: Weeks 1-2 focus on building foundational strength, while Weeks 3-4 shift towards conditioning.
Frequency:
Aim for 3 x workouts per week.
Weight:
For more on macebell weights, check out our introductory guide.
Sets/Reps
As prescribed. Due to the offset nature of the macebell, several exercises will require you to repeat the exercise on the opposite side. Double the damage!
Evaluation:
After the workout evaluate your technique. How was your form? Was it compromised or sloppy? Technique is key. If your form is poor, keep things light until you are confident you are performing the move correctly.
Warmups
2-3 Rounds of the below exercises to activate the muscles.
Week 1-2: Building Foundation
Workout A: Full-Body Strength
The Stations:
1.Mace 360s
- Stand with your feet shoulder-width apart, holding the macebell with both hands near the end of the handle. Start with the macebell held out in front of you. Using a smooth, controlled motion, swing the macebell around your head in a full 360-degree arc. Engage your core and shoulders to maintain control throughout the swing.
2. Barbarian Squats
- Stand with feet shoulder-width apart, holding the macebell with both hands near the end of the handle. Start with your hands over your head with the macebell running parallel to your back (not touching). Swing the macebell overhead in an arc, then lower it so its held in front of your chest as you simultaneously squat down. Stand back up while swinging the macebell back over your head to the starting position.
3. Mace Offset OHP
- Stand with feet shoulder-width apart, holding the macebell with both hands on the shaft. Press the macebell overhead, engaging your core to stabilize the offset weight. Lower the macebell back down with control, and repeat. Switch sides after completing the required reps.
4. Offset Mace Lunges
- Start by standing with feet shoulder-width apart, holding the macebell horizontally at hip level with both hands. Step forward into a lunge with the leg on the same side as the weighted head. Push through your front heel to return to the starting position. Repeat for the required number of reps. Switch sides after required reps.
5. Triceps Swings
- Stand with feet shoulder-width apart, holding the macebell at the base of the shaft. Swing the macebell from side to side in a 10-2 arc, allowing the macehead to swing up toward your head. As the macebell reaches the peak of the movement near your shoulders, squeeze your triceps. Reverse the motion and drive the macehead to the opposite side, maintaining control throughout. Repeat, alternating sides.
Workout A Breakdown:
- Mace 360s: 3 x sets of 10-15 swings per side (alternate sides each set).
- Barbarian Squats: 3 x sets of 10-12 reps.
- Mace Offset OHP: 3 x sets of 8-10 reps each side.
- Offset Mace Lunges: 3 sets of 8-10 reps per leg.
- Triceps Swings: 3 sets of 8-10 reps per side each direction (16-20 reps total).
Workout B: Core and Conditioning
The Stations:
1.Mace 360s
- Stand with your feet shoulder-width apart, holding the macebell with both hands near the end of the handle. Start with the macebell held out in front of you. Using a smooth, controlled motion, swing the macebell around your head in a full 360-degree arc. Engage your core and shoulders to maintain control throughout the swing.
- Focus on speed and fluidity for conditioning.
2. Warrior Thrust and Uppercut
- Stand with feet shoulder-width apart, holding the macebell with one hand near the end and the other closer to the macehead. Thrust the macehead forward in a spear motion, fully extending your arms and engaging your core. Quickly pull the macebell back and perform an uppercut with the opposite end. After completing the reps, switch sides.
3. Macebell Slams
- Stand with your feet shoulder-width apart, holding the macebell with both hands near the end of the handle. Raise the macebell overhead with a powerful motion, then forcefully slam it down toward the ground whilst squatting simultaneously. Engage your core and use your entire body to generate power. Quickly reset to the starting position. Repeat for desired reps.
4. Lunges with Rotation
- Hold the macebell near the base in front of your chest, away from your body. Step into a lunge while rotating your torso so the macebell faces one side. Rotate back to center, then reverse the lunge to return to a standing position. Switch sides and repeat for the required reps.
5. Mace Ballistic Curls/Offset Curls
- (Ballistic curls) Stand with your feet shoulder-width apart, holding the mace horizontally. Flip the mace from side to side in a controlled manner, engaging your muscles to halt the mace head’s descent. Repeat the movement on the opposite side. Slow controlled curls for the offset curls.
Workout B Breakdown:
- Mace 360s: 3 x sets of 10-15 swings per side (alternate sides each set).
- Warrior Thrust and Uppercut: 3 sets of 10-15 strikes per side.
- Macebell Slams: 3 sets of 10 reps per side.
- Lunges with Rotation: 3 sets of 8-10 reps per side.
- Mace Ballistic Curls/Offset Curls: 3 sets of 20 x reps ballistic curls/10 x reps offset curls each side (20 x offset curls total).
Week 3-4: Progressing Intensity
Workout C: Full-Body Strength
The Stations:
1.Mace 360s (or 10-to-2s)
- Stand with your feet shoulder-width apart, holding the macebell with both hands near the end of the handle. Start with the macebell held out in front of you. Using a smooth, controlled motion, swing the macebell around your head in a full 360-degree arc. Engage your core and shoulders to maintain control throughout the swing.
- Increase the weight if form allows.
2. Offset Romanian Deadlift
- Stand with feet hip-width apart, holding the mace in front of your thighs. Hinge at the hips, lowering the mace close to your legs until you feel a stretch in your hamstrings. Push through your heels to return to the start, keeping the movement controlled. Repeat the movement on the opposite side.
3. Bent Over Rows (Offset)
- Stand with feet shoulder-width apart, holding the macebell with an offset grip. Hinge at the hips, keep your back straight, and row the macebell toward your torso. Lower with control and repeat. Switch hand positions to target the other side.
4. Grave Diggers
- Stand with feet shoulder-width apart, holding the macebell with both hands near the end of the handle. Swing the macebell diagonally across your body from your hip to above your opposite shoulder in a scooping motion. Reverse the motion to return to the start. On completion of assigned reps repeat on the other side. Keep movements controlled.
5. Spear Stabs
- Stand with feet shoulder-width apart, holding the macebell with both hands. As you thrust the macebell forward, step into a lunge with the opposite leg. Return to the start by pulling the macebell back and stepping out of the lunge. Repeat on the other side.
Workout C Breakdown:
- Mace 360s: 3 x sets of 10-15 swings per side (alternate sides each set).
- Offset Romanian Deadlift: 4 sets of 12 reps.
- Bent Over Rows (Offset): 4 sets of 12 reps per side.
- Grave Diggers: 4 sets of 10 x reps per side.
- Spear Stabs: 4 sets of 8-10 reps per side.
Workout D: Conditioning and Mobility
The Stations:
1.Mace 360s (or 10-to-2s)
- Stand with your feet shoulder-width apart, holding the macebell with both hands near the end of the handle. Start with the macebell held out in front of you. Using a smooth, controlled motion, swing the macebell around your head in a full 360-degree arc. Engage your core and shoulders to maintain control throughout the swing.
- Focus on smooth transitions and conditioning.
2. Instability Macebell Pushup
- Start in a plank position with each hand gripping the macebell handle, with the macehead on the floor and the other end of the shaft in the air. Lower your chest toward the ground by bending your elbows, then push back up to the starting position. This variation increases instability, making the exercise more challenging. Repeat the movement while maintaining core engagement and stability.
3. Kayaking
- Sit with legs extended and slightly lifted, holding the macebell horizontally. Row the macebell from side to side like kayaking while simultaneously pulling your knees in and extending them out. Keep your core engaged throughout.
4. Sit up with OHP
- Lie on your back with knees bent, holding the macebell in one hand at the mid-shaft or near the macehead if the mid-shaft is too challenging. Perform a sit-up while simultaneously pressing the macebell overhead. The offset weight increases the challenge to your core and shoulder stability. Lower back down with control, and repeat on the same side before switching hands.
5. Plank with Mace Drag
- Start in a plank position with your body straight and core engaged, with the macebell placed horizontally on the floor beside you. Using one hand, drag the macebell across to the opposite side while maintaining the plank position. Switch hands and drag the macebell back to the starting side. Keep your hips stable and avoid rotation as you alternate sides.
Workout D Breakdown:
- Mace 360s: 3 x sets of 10-15 swings per side (alternate sides each set).
- Instability Macebell Pushup: 4 sets of 8-10 reps per side.
- Kayaking: 4 sets of 20 reps (x 10 reps each side).
- Sit up with OHP: 3 sets of 8-10 reps per side.
- Plank with Mace Drag: 4 sets of 8-10 reps each side.
Notes
Tips for Proper Form:
- Stay Relaxed: Keep your shoulders relaxed, and avoid tensing up. Let the mace flow naturally around your body.
- Controlled Breathing: Breathe steadily throughout the exercises. Inhale as the mace swings behind your head, and exhale as it comes back to the front.
- Use Your Core: Engage your core muscles to stabilise your body and maintain balance throughout the exercise.
- Start Slow: Begin with a lighter mace and focus on form and technique before progressing to heavier weights.
Common Mistakes to Avoid:
- Over-Gripping: Avoid gripping the mace too tightly, which can lead to fatigue and improper form. Maintain a firm but relaxed grip.
- Leaning Forward or Backward: Keep your torso upright and avoid leaning in any direction, which can throw off your balance.
- Elbow Flaring: Keep your elbows close to your head to maintain proper alignment and control of the mace.
Progression:
- Listen to Your Body: If you feel pain (not to be confused with the discomfort of effort), stop and adjust your form or weight.
- Progressive Overload: If you find the workouts becoming easier, consider increasing the weight, adding more sets, or reducing rest times.
- Variety: Feel free to mix up the exercises and try different movements to keep your workouts engaging.
By starting with an appropriate weight and gradually progressing, you’ll build strength, stability, and proficiency in steel mace training while minimising the risk of injury.
Final Notes
On a personal note, I find steel mace training particularly effective for recovery workouts when I want to go lighter but still get a meaningful session in. I enjoy variety in my training, targeting muscles from all angles with a variety of equipment, and I find Macebell training is great for enhancing agility and mobility, especially in the shoulders and upper body. Some people have asked me if steel mace training is just a fad. To that I would say take a look at the dedicated practitioners out there—these tools clearly have staying power. Macebell moves require your muscles to stay under constant tension while moving. This combination builds strength, enhances stability, and improves coordination, making each exercise both physically and mentally engaging. Lastly, this type of training can be a lot of fun. When you’re fatigued after several days of heavy training, throwing in a macebell session can feel like a rewarding break.
Functional Toybox
For me, macebell training is just one of many tools in the functional fitness toolbox, and it’s not an area where I’ll claim to be an authority. However, if macebell training is something you’re genuinely passionate about, I highly recommend checking out these experts. They offer in-depth guidance and advanced techniques that can really help you master this unique form of training.
For more on Macebell training check out...
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