Steel Mace Grip Strength Workout
June 26, 2014 Updated May 15, 2016
Increasing the strength of your hands and forearms will increase your grip, which will in turn carry over to increased strength, endurance and injury resilience. Using the 25 lb. Steel Mace Grip Strength Workout is an exceptional implement in training grip strength due to the lack of counterbalance. Using the Steel Mace requires a lifter to use gravity while simultaneously fighting against it. This disproportionate weight displacement increases the difficulty of normal movements.
The following Steel Mace workout not only increases your grip strength, but hits your shoulders, arms, and core. If the mace is too heavy during one of the movements, choke up on the handle. If, however, you’re looking for a challenge, move your hands down to the bottom of the handle. Perform the movements in sequence, resting thirty seconds between each movement or movement pair. After the last movement, rest for sixty seconds. Perform the circuit five times.
A1: Steel Mace Pendulums – 5 rounds x 10 reps (each side)
A2: Steel Mace Wrist Rollers – 5 rounds x 10 reps (each side)
A3: Steel Mace Single Arm Pendulum – 5 rounds x 10 reps (each side)
A4: Steel Mace Spanning the Globe – 5 rounds x 5 reps (up and down)
A5: Steel Mace Single Arm Pike – 5 rounds x 10 reps (each side)
A6: Steel Mace Raise The Flag – 5 rounds x 5 reps (up and down)
A7: Steel Mace Single Arm Static Holds – 5 rounds x 30 sec (each side)
Other Workout Details
Workout Created by: Kyle Moore
Workout Demonstrated by: Eric Leija
Equipment Used: Onnit Steel Mace
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