If you’re wondering about how steel mace training impacts your shoulders, you’re asking a great question. The shoulders are a complex joint, and they play a huge role in almost every upper-body movement. So it’s smart to know how any workout tool, especially a unique one like the steel mace, affects them.
I’ve been working with the steel mace for 8 years and I can tell you this: steel mace training can be fantastic for the shoulders when used correctly. Here’s why, how, and what you want to watch out for. Also watch my YouTube video below for more insights:
Why the Shoulders Benefit From Steel Mace Training
The Steel Mace is different from traditional weights because of the uneven weight distribution. The long handle with a weighted ball at one end challenges your body in ways dumbbells, barbells, or even resistance machines don’t. This uneven load creates leverage and torque that forces your shoulders and your whole upper body to stabilize and work together dynamically. It fires up your entire body in ways that, to me, no other fitness tool can.
This dynamic resistance is excellent for developing shoulder stability and functional strength. Unlike machines or isolated exercises, steel mace movements engage multiple muscles around the shoulder joint, including:
- Deltoids (front, side, rear)
- Rotator cuff muscles
- Trapezius
- Rhomboids
- Latissimus dorsi
The unique leverage challenges these muscles to coordinate smoothly, improving joint control and reducing the risk of injury from imbalances.
Key Steel Mace Moves That Target Shoulders
Some of the most popular steel mace exercises directly involve shoulder engagement and mobility. Here are a few examples:
- 360 Swing: This classic move requires your shoulders to control the mace as it swings around you in a 360 way. The eccentric loading when the mace moves behind your head helps strengthen the rotator cuff and improve scapular control.
- 10-to-2 Swing: A movement where you swing the mace from the 10 o’clock to the 2 o’clock position. It’s great for developing overhead strength and shoulder stability.
- And basic exercises like the endless about of presses etc. The Steel Mace can go into many press directions, challenging the shoulders.
Because these exercises demand coordination and control, they promote joint health by training your shoulders to move safely through their full range of motion.
What About Shoulder Safety?
A common concern is whether steel mace training could cause shoulder pain or injury, especially since some of the positions can look intense.
Here’s the truth: like any workout tool, steel mace training can be risky if done with poor form or if you push too hard too fast. The shoulders are sensitive and complex, so you want to approach mace training with lots of awareness. Be an awareness and intentional junky!
Tips for shoulder-safe steel mace training:
- Start light and focus on form – It’s tempting to grab a heavy mace, but lighter weight lets you learn the movement patterns without compromising your shoulder health.
- Warm up your shoulders well – Include mobility drills, band work, or bodyweight exercises before training to prepare the joint.
- Listen to your body – If a movement causes sharp or persistent pain, stop and reassess. Sometimes small tweaks in positioning or grip can make a big difference.
- Progress gradually – Build your shoulder strength and stability over weeks, not days.
- Consider working with a coach – Someone trained in steel mace technique can give you valuable feedback and help you avoid common mistakes. FYI I am always here to help and you can check out my Steel Mace 360 Challenge Bundle to learn to swing the mace safely and with complete confidence!
Who Benefits Most From Steel Mace Shoulder Training?
Steel mace training is a great fit for a wide range of people, especially:
- Athletes who need functional shoulder strength for sports.
- People recovering from mild shoulder issues who want a joint-friendly strengthening option.
- Anyone wanting to improve upper body coordination and mobility.
- Warriors, empaths, and misfits who want a training style that’s as unique and dynamic as they are.
Because it’s joint-friendly and focuses on movement quality, steel mace training can be a great alternative or addition to traditional shoulder workouts. (BUT don’t forget the steel mace is great for full body workouts as well!)
So is Steel Mace Training good or bad for shoulders?
Yes, steel mace training is good for the shoulders when approached with care and respect. The uneven weight, swinging motions, and pressing patterns develop stability, strength, and mobility in a way that traditional weights often don’t.
If you’re new to steel mace, take your time learning the basics and be mindful of your shoulder health. Over time, you’ll likely find that steel mace training helps your shoulders feel stronger, more resilient, and more coordinated.
If you want to explore steel mace workouts designed to keep your shoulders safe and strong, I’m here to help guide you every step of the way.
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