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The Steel Mace Fundamentals Workout (For Beginners)

Written by Coach Victoria Islas
ISSA Master Trainer / Founder of SMW

Estimated Reading Time
2 Min.

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!

Check out SMW's Free Guides

To learn more about Steel Mace Training visit SMW’s resources page to download Free Guides and more for your journey!

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