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June 20, 2020
This is SET FOR SET's Intermediate Steel Mace Workout, Volume 1. It is a steel mace workout consisting of 5 steel mace exercises done for AMRAP (As Many ROUNDS As Possible). If you are looking for a badass full body workout, this is it. This intermediate mace workout will help you build on your mace movement foundation, improve mobility, coordination and muscle endurance, and burn off pesky fat.
Perform each exercise for 20 reps. Once you have completed all 5 exercises for 20 reps, rest and repeat for as many rounds as you can. Recommended rest time between rounds is 1-2 minutes. Only rest during rounds if you are compromising form. PUSH HARD!
Equipment: One+ Steel Mace
Exercise 1: 360 (20 reps - switch the top hand stacked every 10 reps or round)
Stand with feet hip-to-shoulder width apart (You can also do this in a split stance.). Hold the steel mace in a side load position (mace head towards the back) with both hands facing in. Keeping your hips squared, rotate the mace up towards the sky in an uppercut motion. Your working side's bicep should be just near your ear and your stabilizing side (hand at the end of the handle) should be on the opposite side of your head at ear level. Keep this slow and controlled, with constant tension.
Exercise 5: Offset Overhead Press With Squat
Get our 84-page Steel Mace Training Guide (digital download). Our training guide will teach you everything you need to know about the mace, including hand placements, starting positions, grip orientation, and tons of video exercises so that you can become a pro mace athlete/trainer.
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