If you’ve ever seen someone swinging around a long-handled weight that looks like it belongs in a warrior’s toolkit, chances are you’ve seen a steel mace in action. It might look intimidating at first, but once you understand what it is and how it works, the steel mace becomes one of the most empowering, functional tools you can add to your training.
And there’s more to Steel Mace than just swings. You can use it just like you would a barbell or kettlebell for exercises such as presses, squats, hinges, and so much more.
Let’s break it down in a way that is super simple, especially if you’re just getting started and want to train safely, intentionally, and with purpose.
First off, What Is a Steel Mace?
A steel mace (also called a macebell or even a Gada) has a long handle with a weighted ball at one end. The uneven weight distribution is what makes it unique and challenging. Unlike traditional weights that offer balanced resistance, the steel mace activates deep stabilizing muscles, improving core strength, coordination, grip, and joint health.
It has roots in ancient warrior training, originally used in India by wrestlers and soldiers to build rotational strength and endurance. It’s even used by Hanuman, a Hindu God. Today, it’s being embraced by everyday folks, athletes, coaches, and those who just want something different from the typical gym routine.
Why Steel Mace Training Stands Out
What makes steel mace training different from a typical barbell, dumbbell, or kettlebell workout is its unilateral load or uneven weight distribution. You’re constantly adjusting and rebalancing your body, which wakes up underused muscles (stabilizers) and helps correct imbalances. It challenges your entire system and helps you build a truly functional body that moves well and feels strong in everyday life.
Here’s what it brings to the table:
- Real-world strength: Think pulling, pushing, rotating, and stabilizing; the kind of strength that translates beyond the gym.
- Joint-friendly movement: Its dynamic nature encourages fluid, circular motion that’s gentle on joints when used properly.
- Mental focus: You can’t just zone out during a mace session. It requires presence, control, and intention.
- Empowerment: There’s something primal about swinging a mace since it taps into confidence, strength, and inner power.
If that speaks to you, you might want to explore something like the Unbound Warrior Steel Mace Membership, where you can dive deeper into this style of training with structure, guidance, and a community by your side. I’ll talk more about that in just a second.
Common Mistakes Beginners Make
Before jumping in, there are a few key things to avoid if you want to stay safe and actually enjoy your training:
- Going too heavy too soon
Start with a 10lb mace. It may sound light but trust that offset weight gets real, real fast. - Ignoring form
Because it’s a less familiar tool, it’s tempting to mimic what you see online. But without proper guidance, that can lead to poor mechanics or even injury (depending on where you start with exercises). - Overcomplicating it
You don’t need to jump into advanced transitions and complexes. Master the foundations first, then gradually work your way into swings and more advanced complex sessions. - Not warming up
Steel Mace Fitness asks a lot from your shoulders, core, and grip. A solid warm-up helps you stay mobile and reduce strain. Don’t skip it!
How to Properly Get Started with Steel Mace
Starting the right way makes all the difference. Here’s what I recommend for beginners:
- Learn foundational movements
Start with the basics — squat, hinge, press, row — and get comfortable with how the mace feels in each position. - Train intentionally
Don’t just swing the mace around. Slow it down. Breathe through it. Feel what your body is doing and where you’re compensating. - Use progressions
Add complexity only after you feel stable and confident in the basics. Think of it like leveling up, not rushing throug - Find guidance and support
This is where so many people get stuck. You don’t have to figure it all out on your own! There are plenty of coaches out there who can help, including me. If you’re looking for someone who gets it and can guide you step by step — I’ve got your back.
Want Real Support? Check Out the Unbound Warrior Membership
If you’ve ever felt like you didn’t quite fit into the gym scene, or that typical workouts didn’t honor your body, your pace, or your mindset…that’s exactly why I created the Unbound Warrior Steel Mace Membership.
This isn’t just a “membership” it’s a space to feel strong again, inside and out. Inside you’ll get the most comprehensive steel mace exercise & workout library, exclusive mini-courses & resources (printables & guides), and access to a supportive private group where you can ask questions, get movement feedback, and connect with other warrior-minded women and LGBTQ+ friends. It’s web-based, easy to access, and designed to help you feel empowered, not burnt out.
Plus, once 100 members join, I will be rolling out live workouts and coaching calls. So if you can support and help me make that goal, sign up today!
Curious? Learn more and join the tribe at www.steelmacewarrior.com/membership