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Defranco Fitness Tips: Top 5 Steel Mace Exercises

Defranco Fitness Tips: 5 Steel Mace Exercises to Replace Your Barbell

Written by
January 6, 2015
Updated April 11, 2018

Onnit Steel MaceThe Steel Mace is a very challenging and exciting piece of equipment to master.

I get a lot of questions from athletes and clients who get intimated by the Steel Mace.

If traditional tools are your training weapon of choice, such as dumbbells our barbells, it is easy to feel overwhelmed by the Steel Mace.

A great way to get started with the unconventional training is by performing conventional movements with unconventional implements such as the Steel Mace.

You can shorten the gap between the two modalities, allowing you to feel a little more comfortable with this training style.

To help you get started, here are my top 5 Steel Mace exercises:

Steel Mace Exercise #1: Barbarian Squat

Joe Defranco Steel Mace Barbarian Squat

Steel Mace Exercise #2: Romanian Deadlift

Joe Defranco Steel Mace RDL

Steel Mace Exercise #3: Bent Over Row

Joe Defranco Steel Mace Bent Over Row

Steel Mace Exercise #4: Bicep Curl

Joe Defranco Steel Mace Curl

Steel Mace Exercise #5: Overhead Press

Joe Defranco Steel Mace Overhead Press

 

Joe DeFranco is the founder and owner of the world-famous DeFranco’s Gym (now located at the Onnit Academy in Austin, TX). His gym has been named one of America’s 10 Best Gyms by Men’s Health magazine and one of the Top 5 Most Innovative Gyms in the USA by Greatist.com. For the past 18 years, athletes from around the world have hired Joe because of his remarkable ability to improve strength, speed, flexibility and power. Joe’s training techniques have been featured on ESPN, Spike TV, NFL Network, WWE Network, Men’s Health Magazine, Men’s Fitness Magazine, and in the NY Times best-seller, "The 4-Hour Body". His resume includes NFL players from all 32 teams, MLB players, NHL Players, WWE superstars, UFC fighters, and Olympic athletes. You can learn more about Joe and his training techniques online at www.DeFrancosTraining.com, as well as his membership site www.DeFrancoInsider.com. DeFranco’s caters to serious high school, college and professional athletes that are driven to reach their full athletic potential. Every square inch of the facility is dedicated to getting athletes brutally strong, lightning fast and mentally tough. What you will find with Defranco Training is an incredibly motivating, intense atmosphere; the best training equipment in the world; and some of the most educated coaches in the world!
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