Today we are going to get down with a Steel Mace Fundamentals Workout. If you’ve never used a Steel Mace but want to learn the basics and get a burn at the same time this workout is for you! A great beginners workout. Now let’s look at what we got for today.
The Workout
What you will need:
You will need a 10LB Onnit or Set for Set Steel Mace.
Exercises:
- Even Press 5/5
- Lap Squat 10/10
- Ballistic Curls 10
- Lap Forward Lunge 5/5
Sets/Rounds: 5
Directions:
Perform each exercise as prescribed above for 5 rounds/sets. Make sure you work both right and left sides where indicated. TIP: Add tension to your Steel Mace for more muscle activation and greater results.
Here’s how to do each Steel Mace exercise
1 Even Press
- Stand with your feet shoulder-width apart with an over-over hand placement on your Steel Mace and position your mace at chest level. Creating a “W” with your arms and keeping an even distance on both ends of the mace.
- Press the steel mace weight straight up overhead.
- Return to chest level and repeat. Make sure to work both left and right side.
2 Lap Squat
- Stand with your feet shoulder-width apart with an under-over hand placement on your Steel Mace.
- Bend at your knees and hips to lower into a squat. Keeping the mace in a straight Horizontal position above your belly or mid body.
- Return to standing and repeat. Make sure to work both left and right side.
3 Ballistic Curls
- Stand with your feet shoulder-width apart with an under-over hand placement on your Steel Mace.
- Start at a cross body bottom position and then curl the mace in a circular motion to the other side. Keep the mace close to your body and practice this slowly at first!
4 Lap Forward Lunge
- Stand with your feet shoulder-width apart with an under-over hand placement on your Steel Mace.
- Begin this exercise by taking a big step forward, planting your foot firmly to the ground. The mace head weight goes out with this lead leg.
- Bend both knees, creating 90 degree angles. Do not let the back leg hit the ground, you will disengage and hurt your knee this way!
- Lift back from the lead leg and return to standing, repeat. Make sure to work both left and right side.
Knowing you enjoyed this workout! I invite you to check out THE DAILY WARRIOR for steel mace programs and more workouts such as this one!
