Written by Sam Coleman | Co-founder
Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKED
The steel mace is one of the most versatile unconventional training tools in the game. There are literally hundreds of exercises (with plenty of variations) that you can do with a steel mace. There are also many ways you can incorporate the steel mace into your training.
But you are probably wondering where to start. You are probably thinking "How do I use a steel mace? It's a lot harder than it looks!" Don't worry, young grasshopper, we got you.
This article has you covered with the basics. Learn everything below and you will be on your way to mace mastery.
Start working out with your Steel Mace safely and effectively using our 84-page Steel Mace Training e-Guide pdf, which will lead you from beginner to advanced mace skill level, covering more than 39 steel mace exercises.
Steel Mace Basics
When you first start mace training, it’s essential that you learn the basics so you can build a solid foundation, reduce the risk of injury, and maximize the results. Once you learn the basics, you will be able to rapidly progress to more advanced movements, and you can experience all the benefits the mace has to offer.
There are countless regression and progression exercises to transport you from a beginner to advanced mace user.
The great news for beginners is that even at the most basic level of mace training, you will see some fantastic results - such as improved muscle endurance, muscle strength, metabolic conditioning, core stability, balance, coordination and more…
This post was created to serve as your all-encompassing guide and resource to the Steel Mace Basics.
Mace Learning Curve
We know know a lot of people new to mace training who end up getting discouraged when they realize it’s a lot more difficult to use a mace than they thought.
The fact of the matter is, there is a pretty steep learning curve with mace training. That being said, there is a learning curve for all of fitness. The great thing is, once you get the basics down, you will rapidly develop your mace skills.
We are here to help.
Getting Started with the Mace
We will go through and provide examples via links to other in-depth resources that we've made on the following:
- Mace Hand Placements & Starting Positions
- Mace Hand Switches
- 360 and 10 to 2 (practice moves)
- Mace Beginner Exercises
- Mace Workout Methods
- Basic Mace Complexes
If you are just beginning your steel mace training journey, this article has everything you need to get started and keep busy for at least a couple of months. When you master everything in this article, you can move on to more advanced mace exercises and begin experimenting with the mace in creative ways, like performing difficult mace swing variations and building 4+ movement flows/complexes.
Note: It's important that you know basic fitness movement patterns before adding any load to your movements. This article assumes that you are experienced with bodyweight movements at a minimal.
Let’s get started…
Mace Hand Placements & Starting Positions
Before you start performing steel mace exercises, it’s important that you understand how to hold the mace and which positions to start from. When watching exercises online, always pay attention to hand placement and starting position. How you grip the mace (i.e. palm up, palm down) and the position of the mace (i.e. mace ball forward or back) can make a big difference to the effectiveness of the movement.
Here are some of the most common hand placement and starting positions (aka Ready Positions) that you should learn.
Mace Hand Switches
Hand Switches are the next step after Ready Positions. Many mace exercises are dynamic, and will require you to switch how you are holding the mace to get into a new position or to change the mace head to the other side (i.e. left to right) so you can work both sides of your body.
Learning Mace Hand Switches is essential to mace training. Here are the most common hand switches that you will need to master from the very beginning.
Note: there are also advanced hand switches that you can learn later on after you master the mace basics.
360 and 10 to 2 (practice moves)
The 360 and 10-to-2 are the two main movements for steel mace training. They are the exercises the mace was designed for. They are what bring most people to steel mace training. 360s and 10 to 2s offer incredible benefits to all-around performance in fitness and well-being.
They are also one of the most difficult moves to learn. These are the exercises people have most trouble with. That being said, they are basic mace movements, as you can perform more advanced swings like single arm 360 and 10 to 2s.
The good news is, there are a few practice moves that will help you master the 360 in no time - What muscles are worked during steel mace 360s?
There are 4 exercises that we use to teach people how to swing the 360 and 10 to 2 movement to perfection. Once you learn each of the 4 movements, you will learn how to piece them together. Then, you can finally start swinging the 360 and 10 to 2 properly.
All of this education is found in our 4 mace 360 practice moves post. Here is a quick video of all 4 mace 360 practice moves.
Mace Beginner Exercises
Now it’s time to start performing all types of mace beginner exercises. Here we will provide you a wide range of exercises that follow our 6 Pillars of Steel Mace Training - Swing, Push, Pull, Squats, Lunges, Core - so you can target your full body using the steel mace.
Related: Mace Beginner Workout
Mace Workout Methods
At SET FOR SET, we recommend 5 Steel Mace Training Methods. Each of the 5 methods provides a unique way to build a ferocious steel mace workout.
The 5 methods are:
- Traditional
- Circuit
- Ladder Circuit
- Escalating Density
- Every Minute On The Minute
Each day you can choose a different method or you can focus on one method each week. It's up to you. All the methods are effective and efficient. Moreover, each offers a different end goal, like building muscle, endurance, burning fat, etc.
Use these 5 mace training methods on your way to mace expertise (this link explains each method in more detail).
The SFS FIVE Steel Mace Workout Package has 5 fun and challenging full length workouts that only require one piece of equipment, a steel mace! Each steel mace workout has a unique protocol, and when combined, they make for the perfect weekly workout routine.
Basic Mace Complexes
The mace is a great tool for HIIT training. If you just finished a workout from your typical training regimen, it would be extremely advantageous to do a burn-out session with a steel mace. The best way to do this is with mace complexes. What's more, mace complexes can make up an entire workout, and you can do this literally anywhere your mace is allowed - home, outside at park, gym, etc.
We often do two-a-days or we need to get a quick workout in before getting back to our busy schedules, and a mace complex HIIT workout is a favorite to accomplish this.
What is a mace complex?
A mace complex is a sequence of movements using the mace. So for beginners, it will combine a few individual mace movements into one big movement. It’s important to understand hand switches and the pattern of the exercises if you want to make a smooth complex that flows well. You want to piece together movements that make sense. It’s not difficult to do this, but it does require some thought beforehand.
How to create a mace complex?
Move through a few beginner exercises slowly, piecing them together, and see if it flows nicely. When you create a complex, master it, and then start using it for an HIIT workout.
6 Steel Mace Complex Workouts for Full Body Conditioning
Mace Complex Workout Example - Using 2 Complexes:
Complex 1 - 5 minutes, non-stop.
Rest 1 minute
Complex 2 - 5 minutes, non-stop.
Rest 1 minute
Complex 1 again - 5 minutes, non-stop.
Rest 1 minute
Complex 2 again - 5 minutes, non-stop.
That’s a brutal workout, all done in 23 minutes (not including warm up and cool down).
Remember, always move through the complexes with proper form. Slow is steady. Keep the tension. Move with intention.
This is how it’s done…
3 Movement Mace Complex
12 Ways To Implement Steel Maces into Your Training Program
Closing Note:
If you want to learn everything in greater detail PLUS learn intermediate exercises, advanced exercises, complex steel mace flows, and various mace workouts, all of which will take you from a beginner to expert mace trainer in no time, get our 84 page steel mace training e-guide. Not only will this e-guide teach you how to use the mace at an expert level, it will teach you how to teach others as well.
After you learn everything in this guide, you can do so much with the mace. Check out our 66 mace swing variations to give you an idea of just how much.
If you have any questions regarding mace training, please feel free to contact us. We are more than happy to help you along your mace training journey.
Battle on, and remember, you don’t have to get ready when you are #AlwaysReady
Sam Coleman
Author