Mace Workout

Foundational Exercises (Beginner-Friendly)

Pendulums: Swing the mace side-to-side in front of your body, letting the weight shift naturally, keeping core engaged and shoulders stable.

360 Swings: Halo the mace around your body, moving from front to back, maintaining tall posture and core activation.

Passing: Pass the mace from side to side in front of your face, learning the fundamental grip and movement.

Ballistic Curls: Tall posture, extend one elbow, and use momentum to curl the mace up, feeling the bicep engage.

Intermediate & Advanced Exercises

Uppercuts (or Battle Position): Swing the mace up towards your opposite shoulder with a flick of the wrist and hip drive, pivoting your feet.

Switch Squat: Squat while shifting grip and twirling the mace head to face the opposite direction as you stand.

Archer Press: A pressing motion where the mace points out at an angle, mimicking drawing a bow, with a prayer-position transition.

Lateral Lunge: Lunge with the mace in a specific orientation, rotating the head towards your front shin.

Figure 8s: Swing the mace in a figure-eight pattern around your body, often incorporating rotation.

Tips for Training

Start Light: Begin with a lighter mace (10-15 lbs) to master the movements.
Control the Weight: Focus on moving the mace around your body, not your body around the mace.
Engage Your Core: Keep your core tight and spine long.
Use Your Hips: Drive through your hips for power in rotational moves.
Practice Both Sides: Train both left and right sides for balanced strength.