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April 19, 2019
We all know about steel mace 360s and 10 to 2s. They are the traditional movements of the Mace (aka Gada), and they are our personal favorite mace movements. We can find a way to fit some 360s and 10-to-2s into every workout.
When it comes to Steel Mace Swings, you can go far beyond feet hip-width apart, traditional 360s and 10 to 2s. The macebell is a tool that breeds creativity. There are literally countless ways that you can swing a steel mace through all 3 planes of motion.
That being said, we wanted to get creative, so we put together a compilation of steel mace swing variations. We filmed this all in one go, and we managed to perform 66 different steel mace swing variations. If we had more time, we could have done over 100. As we are re-watching this, so many more ideas are coming to mind. That’s the beauty of the mace.
In this video, we demonstrate beginner, intermediate and advanced steel mace swing movements. They aren’t in perfect order as some progression movements made sense to bunch together. That being said, you will find a good mix of steel mace swings for all levels in this video. Use your own discretion when performing these steel mace exercises.
WARNING: THE INFORMATION/MOVEMENTS OFFERED IN THIS VIDEO ARE FOR DEMONSTRATION ONLY. ALWAYS CONSULT YOUR PHYSICIAN BEFORE TRYING ANY NEW DIET OR EXERCISE PROGRAM. THIS WORKOUT ROUTINE MAY NOT BE SUITABLE FOR YOU.
As you can see, the majority of the exercises consisted of variations, or complexes, of 360s and 10-to-2s, with a mix of both two handed and single arm. However, some of the movements were swinging the mace in a different motion than a 360 or 10 to 2 swing, such as the Rotational Side Swing, Golfer Swing and Back Switch, Front Pendulum, Downward Flower, etc. When it comes to swings, you can take it vertical, horizontal, rotational, anti-rotational, and whatever else you can dream up that doesn’t defy the law of physics.
Let us know what you favorite steel mace swing variation/movement is in the comments below. Tag us on Instagram or Facebook if you use one of these exercises or if you create your own variation! We’d love to see it and share it, Click the share button to share this blog post or video with a friend!
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