The Steel Mace Fundamentals Workout (For Beginners)

by | Jul 10, 2020

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!

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AUTHOR | Coach Victoria Islas

ISSA PERSONAL TRAINER | CERTIFIED STEEL MACE COACH | PN L1 COACH

Victoria is a trainer that specializes in Steel Mace, Body Weight & Muay Thai Fitness. She is the founder and creator of Steel Mace Warrior – a podcast, blog and educational website dedicated to the art Steel Mace Training and it’s community. She currently lives in Yuma,AZ and provides online, personal and small group training.

DISCLAIMER: This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk. 

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Steel Mace Trainer, Personal Trainer & Nutrition Coach in Yuma, Arizona 85364

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