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7 PVC Dynamic Warm-Ups for Steel Mace Training

Posted on 4/25/2019

Article by | Victoria Islas

Certified Steel Mace Coach / Personal Trainer

Like any other form of exercise, we need to warm up prior to our steel mace training. The Steel Mace is a great versatile tool that can target the entire body depending on how you program it but let’s admit it most of us are using this amazing piece of steel to do the more traditional exercises such as the 360 and 10 to 2’s and even if we don’t, guess what? we end up swinging it anyways! In other words, let us find ways to warm up our upper body parts to prevent injuries, increase mobility and become better at our swings.

I currently using a rogue war bar (seriously it’s just a damn PVC pipe in black with a rogue sticker slapped on it) but you can head over to lowes or home depot and buy a PVC pipe dirt cheap as well or even use a broomstick if you wanna save money. Another stick you can use is stick mobility that I have seen coaches such as Kelly Manzone and Coach Vaugh use for steel mace training purposes. I do not own one YET but it’s definitely level up to the regular PVC (it has its advantages).

Here is the video with the 7 PVC dynamic warm-ups and the movements are described in detail right below it:

Do each PVC warm-up exercise/movement at least 12-18 times and repeat until WARM AS FUCK. Some require to do both left and right.

 

Exercise 1


Grab the PVC pipe with a wide grip in a horizontal position while keeping the arms straight, hand grip in over /over grip. Start to raise the PVC pipe and swipe it over to the back, and then bring it back to the front. Repeat this movement 12-18 times.

Exercise 2 – Complex


Take the PVC pipe behind you, set it on top of your shoulders. Once in place start to press it straight up, knuckles pointing up, arms straight, and then bring it back down. Do these 12-18 times.
Then, start in the same position described before but instead of pressing straight up we are now going to press at an angle behind us. Do these 12-18 times.

Exercise 3


Grab the PVC pipe and put it next to you, grab the PVC pipe in a 90-degree angle, then grab the pipe and rotate your arm outwards. When ready, grab the pipe underneath and let it guide your arm up and down. Do these 12-18 times. Switch sides.

Exercise 4


Grab the PVC pipe and put in behind you. Your top hand will be in an over position and your bottom hand (the one near your butt) will be in an under position. From there, pull up and down in a straight line like you are following your spine. Do these 12-18 times. Switch hands, repeat.

Exercise 5


Grab the PVC pipe in a cross body position, then bring the PVC pipe straight out to the side of you in an over/under grip. The pipe should be aligned with your body. The lead arm should be straight and the pipe always close to your body. This warm-up imitates the extended shoulder curl.

Exercise 6


Start with the PVC pipe to the side of you, arms straight with an over/over grip. Circle the pipe around to your back, elbow pointing down when you reach this position. From there, you should circle your way to the opposite side in the same position as when you started. This one imitates the famous figure 8 or around the world but with more of an emphasis on mace training. You can see slight modifications. I love it to open my chest up. Repeat this 12-18 times.

Exercise 7


Grab the PVC pipe in the same manner as exercise 3 but this time we don’t take the PVC pipe to the side of us. We keep it in front of us. From here, we let the PVC pipe guide our elbow up, trying to point it towards the wall in front of us. This movement is used a lot within weight lifting for cleans but again, this has been modified for mace training, as you can see its more ninja!

Anyways, I hope you enjoy these as much as I do! I would recommend an entire separate warm up as well for the whole body since this one is targeting more of our shoulders, elbows, and wrists. Like prep work for our swings. Which one do you like the best and why? Write your comment below.

 

May the universe always flow with you,

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