Training with steel maces is different from more standard exercises in a few ways. The macebell workouts below can give you some inspiration about how to approach this.
Make sure you do the warm-up exercises mentioned in each of the workouts. Especially when shoulder mobility and strength are the main focus.
1. Shoulder strength and mobility workout
One of the main areas where macebells stand out is training shoulder strength and mobility. For exercises like this, a general macebell weight recommendation for most people is a model of 10 pounds (4.5 kg).
Strong men can start with one model heavier than that (usually 15 pounds = 6.8 kg). Women who are not that strong (yet) can start with one weight level lower (usually 7 pounds = 3.2 kg).
The workout below consists of 360s, an exercise where you swing the macebell behind your back in one direction, offset shoulder presses, an exercise where you press the macebell overhead, and 10 to 2’s, a movement similar to 360s but you change direction after each swing.
- 15 forward arm circles that start small and gradually become bigger to warm up
- 15 backward arm circles in a similar way to warm up
- 20 macebell 360s in each direction (so 40 in total)
- 3 minutes of rest
- 10 offset macebell overhead presses with the mace head on each side (so 20 in total)
- 3 minutes of rest
- 40 macebell 10 to 2’s
- If you are more experienced with macebell training you can complete this sequence starting from the 360s two times.
As you will feel, this workout can be really challenging for your forearm muscles, deltoids, scapular muscles, and trapezius.
If you are more of a beginner and/or the 360s and 10 to 2’s are too challenging (for now) with the macebells you have available, you can start with pendulums.
Pendulums are an exercise where you lightly swing the mace back and forth behind your back.
On the other hand, some people may have a weight that feels too easy. In a situation like that, you can consider doing this workout one-handed. Don’t forget to do each side to avoid muscle imbalances.
2. Warrior macebell workout
A good amount of steel mace exercises are derived from movements implemented by warriors who fought/fight with clubs. These do not only look cool but can also be useful for training coordination and muscle endurance.
The first exercise included in this workout is the double lunge. In this movement, you alternate between a forward and backward lunge while holding a macebell in two hands.
To make the movement go smoother, you move the arm of the forward leg down and the opposite side up in each step.
Next, the alternating lateral press involves pushing the macebell head-first sideways to each side. In between the press to each side, you have to change what direction you hold the steel mace with a toss.
Lastly, barbarian squats are squats where you start holding the macebell over your head. As you lower your hips, you slowly swing down the macebell forward. Reverse the motion as you squat upward.
- 15 forward arm circles that start small and gradually become bigger as you do bodyweight squats to warm up
- 15 backward arm circles with squats in a similar way to warm up
- 10 double macebell lunges on “each side”
- 1 minute rest
- 30 alternating lateral macebell presses (15 on each side)
- 1 minute rest
- 20 macebell barbarian squats
- 2 minutes rest
- Repeat starting at the double lunges 1 to 4 times
Since the warrior macebell workout is more focused on coordination and endurance you can use a somewhat light weight and pick up the pace.
The movements mentioned are definitely not the only options for beneficial results. There are many other macebell exercises that can help you train coordination and endurance in a similar way.
3. Leg strength and mobility workout
Macebells are typically used for shoulder training but you can also use them to make a few leg exercises more challenging in terms of pressure on your muscles and coordination.
Reverse lunges are a movement where you take a big step back with the macebell in your two hands. You want the mace head to be on the side of the leg that stays in place for balance.
You can either toss the steel mace head to the other side after each reverse lunge or do a 360 in-between reps to switch this way. Your choice mostly depends on personal preferences and training goals.
Lateral lunges work similarly but this time you step out to the side. This will engage your outer thigh muscles, inner thigh muscles, and coordination a bit more.
Lastly, there are overhead lunges where you hold the macebell above you with the macehead on the side of the leg that goes forward. This will engage a variety of shoulder muscles to keep the steel mace in place.
You can do separate sets of overhead lunges with each leg forward or switch after each repetition. In the last option, you also have to switch how you hold the macebell with a 360 or toss.
- 15 forward arm circles that start small and gradually become bigger as you do bodyweight squats to warm up
- 15 backward arm circles with squats in a similar way to warm up
- 10 alternating macebell reverse lunges on each side
- 2 minutes rest
- 10 alternating macebell lateral lunges on each side
- 2 minutes rest
- 10 alternating macebell overhead lunges on each side
- 2 minutes rest
- Repeat starting at the reverse lunges 1 to 4 times
These are all lunge variations to make the workout more challenging for your leg muscles. Most people will need this to see significant muscle growth and strength progress in this area.
Resistance training beginners may find the lunge variations are currently too hard. These individuals can also do macebell squat variations.
That being said, most people will want to do the workout above. Likely with one of the heaviest steel maces you have available for even more results.
4. Circuit steel mace workout
The circuit training steel mace workout focuses on your cardiovascular health while engaging muscles all over your body. First of all, there are the typical macebell 360s discussed in the first workout.
Next, there are offset bent-over rows. In these, you hold a steel mace in both of your hands while standing up straight with slightly bent knees.
After that, you tilt your body forward to a 45-degree or smaller angle to the ground. Lift the macebell to your body and back in a controlled motion with the help of your upper back and bicep muscles.
Reverse lunges with switching the macebell head to the other hand were discussed in the previous leg workout.
Lastly, you can do advanced macebell pushups, pushups with one hand on the mace head, or regular pushups.
The advanced version involves putting one hand on the macebell head, the other hand holding the handle in the air, and the standard pushup motion. This movement definitely deserves the “advanced” name.
- 15 forward arm circles that start small and gradually become bigger as you do bodyweight squats to warm up
- 15 backward arm circles with squats in a similar way to warm up
- 20 macebell 360s in each direction (so 40 in total)
- 15 macebell bent-over rows on each side (so 30 in total)
- 10 alternating macebell reverse lunges on each side
- 10 (advanced) macebell pushups on each side
- 4 minutes rest
- Repeat 1 to 4 times starting at the macebell 360s
You will feel your muscles after this circuit training routine but the main focus is still on your cardiovascular system.
Does macebell training work?
Macebell training can definitely work for improving a variety of fitness components if you use the right movements, do the right number of repetitions, and give your body enough nutrients and rest.
Steel mace exercises are especially helpful for training shoulder mobility and strength. Additionally, there are many movement combinations that result in fun and effective coordination or cardiovascular workouts.
