Macebell training provides a unique variety of exercise options mainly because the macebell has a weight distribution, shape, and design different than any other piece of fitness equipment.
The exercises a person can integrate into their workout regimen using a macebell are unlike anything else.
Every piece of gym equipment is a tool with different applications and uses.
The macebell, being a non-traditional piece of equipment for the modern gym, creates an opportunity to explore unique movement patterns.
360s and 10-and-2 are fairly recognizable circular/swinging exercises popular on social media, touted improving shoulder mobility and core stability.
I can’t disagree, but macebell training can go a lot deeper than just two exercises.
The macebell can be repurposed and morphed into a tool to challenge very dynamic rotational movements that include footwork.
The landmine-like exercise in the video above was tough, even with a 25lb mace. Keep the arms extended at the elbows and reach as far out as possible. Breathe.
Torque and Velocity
Macebells create a fantastic opportunity to train in planes with torque and velocities that other common gym equipment simply cannot.
Each of these movements presents a different challenge.
Gravediggers mimick the motion of shoveling and work great as a warm-up drill or for conditioning.
Play around with hand position on the shaft of the macebell.
Moving the hands closer together can make a 15lb macebell feel like 30lbs.
Add a twist at the top of the Gravedigger, rotating from the waist to the shoulders.
Flowing movements like this can be performed for higher repetitions, anywhere from 8-15 reps per side, for multiple sets.
Gravedigger + Push-Up Flow
A gravedigger, except keep moving forward, setting the mace down softly for a push-up.
Back and forth you go.
Squat to Press
Squat down while raise the mace up.
Looks easy, but it’s not easy.
Stationary High/Low 360s
Alternating high and low 360s is one of my all-time favorite combinations.
The flow of this combinationon is addicting and the rotational aspect is very unique.
Be very, very, very aware of where the mace is positioned on the low swing.
If you bounce the head of the mace off of your feet or shins, it’s all over.
Even with lighter weight, you’re heading to the emergency room.
To help avoid this catastrophy, choke up higher on the mace, which basically turns the mace into a club (it’s shorter family member).
You’ll be able to relax your mind and find a rhythm.
Cross-Body Bicep Curls
Bicep curls using a macebell are freaking aggressive.
First, you’ve got navigate absorbing the force of the macebell traveling with speed through the middle (while switching hand position on the shaft of the mace).
Hit the brakes, slow it down.
Lower the arm into full extension, “throw” it back through the middle.
I love this hybrid bicep curl.
It’s a lot more engaging compared to a boring traditional bicep curl.
360 + Bicep Curl Combo
Linking the traditional macebell 360 exercise with the previous mentioned cross-body bicep curl creates a very approachable combination.
Core, shoulder mobility, biceps, force generation and absorption, etc.
It’s all here.
Incorporating a little footwork with rotational movement brings us closer to the dynamic demands of sport and daily life.
This is a tough drill.
Firmly palm and grip the mass of the macebell while driving the hands inward toward each other to secure the macebell.
“Skate” and rip the macebell through the middle.
Get aggressive with rotary compoent, but remember you’ve got keep enough control to push and stick the landing.
Go with lighter weight. The video shows 15lbs.
Adex Adjustable Clubs and Maces
It’s nice to have a few different macebell weights on hand for different exercises.
For example, the macebell I’m going to condition with using 360s is WAY heavier than what I’m going to drill rotational skaters with.
The problem is buying a bunch of one-piece macebells is it gets expensive and will clutter up a gym space pretty quickly.
Keep the gym space as open as possible is best (in my opinion).
With the purchase of an Adex Adjustable Macebell you’ll be able to quickly adjust the weight ranging from 6-30lbs in increments depending on your strength/skill level, along with the exercise.
Remember, some exercises will require lighter (or heavier) weight.
Need to go heavier?
The Rhino add-on kit increases the club weight options to 45lbs and macebells to 50lbs respectively.
Above 50lbs and you’re going to be buying a custom macebell from somewhere.
Prefer a one-piece macebell?
What do you think?
Ready to dive into macebell training or at least add a mace to your home gym?
Macebells are a very dynamic piece of gym equipment.
You won’t be disappointed.