In the real world, loads are rarely ever perfectly balanced. You juggle kids, your groceries, and imperfectly balanced boxes. Steel maces were originally developed by the Persian Warrior Elite for real world combat and wrestling. Thanks to the disproportionate weight displacement, you’ll be optimizing your stabilizer muscles, joints and primary power centers.
Swing. Slam. Repeat.
Whole Body Conditioning
The Onnit Steel Mace is one of the most effective ways to train and condition your whole body while mimicking real world movement.
Mace training dates back all the way to 13th century Persia, where the elite warriors and wrestlers of the day would train with the heavy Gada to condition their muscles for battle. The first Gada used in training were nothing more than stone attached to a bamboo staff, however when made for battle, the Gada were often made of iron or bronze. Mace training continued into modern day India, where it began to trickle down into mainstream strongman training at the start of the 20th century. A recent resurgence in unconventional and functional training by elite athletes have put this ancient exercise implement back on the forefront of cutting edge performance exercise.
With an extremely disproportionate weight displacement many normal movements prove quite challenging and beneficial to the myriad of stabilizer muscles surrounding our joints and primary power centers. The mace is one of the most effective ways to build core and rotational strength, and is a steel testament to one's desire to take fitness back to its primal roots.
The steel mace is a very challenging and exciting piece of equipment to master. Many of the exercises are best perfected at a lower weight, so if you are planning to utilize the full gamut of possibilities we recommend starting with a light weight (10lbs or 15lbs) and working up. The great thing about the mace is that if you want to increase the resistance you can simply slide your hand closer to the end of the handle.
Steel Mace Movements
The majority of the weight of the steel mace is in the ball at the end of the steel shaft. Because of this imbalance in weight, the steel mace allows for some very challenging counterbalancing movements that can work muscles in a completely unique way. Here are some popular steel mace movements.
Alternating Switch Lunge
Lateral Lunge Ballistic Curls
Steel Mace Exercises
While many steel mace movements focus on the upper body muscles like the arms, chest, and back, incorporating squat and lunge variations into a routine can produce an extremely challenging full body workout. Here are a few example steel mace exercise routines.
The Ultimate Steel Mace Workout hosted by Aubrey Marcus is a complete full body mace workout, ideal to add to any athletic, strength, or weight loss regimen. Selection of mace weight along with the unique separation of the workout offers accessibility for complete novices; however taken as a whole, the workout is nothing short of a gauntlet cast at the feet of any elite fitness barbarian.
The steel mace is one of the primary tools we use at the Onnit Academy and is featured in both our Foundations Course as well as the Steel Mace Specialist Course. Each of these two-day seminars are designed to meet the needs of fitness professionals while still being accessible for average fitness enthusiasts.
Learn how to get the most out of the steel mace as part of an optimized training program, click on the icons below to learn more about each course:
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