Here’s a very informal little video I just made today with 2 of my favorite SUPER BASIC mace exercises. For size reference, I’m 5’3″
We love the Stronger Grip loadable mace “core club” with a 6″ globe – the amount of fun it adds to our group circuits can’t be denied. The first time I saw these maces was at the Super Human Training workshop with Bud Jeffries and Logan Christopher. Ryan Pitts of StrongerGrip.com brought along a TON of his impeccibly made unconventional strength training goodies, and frankly they were just irresistable. Having never swung a mace before, 
when we had a few spare minutes I asked for a mini lesson and demo. WOW did that feel awkward and I could see on a few faces that I definitely hadn’t picked up the timing or the feel of it… yet… These things are so 
great though, you feel like your favorite 1980s cartoon character… He-Man? She-Ra? Thundercats? Pick one! Learning to swing the mace and practicing just the very basics are great for coordination, shoulder mobility and general upper body mobility and coodination (especially for those of us addicted to pull ups… ) Not to mention it just looks and feels super cool to be outside (we hope) slinging around a mace. Your nerd friends will really be envious and will want to try it. And ladies, before you think it’s just for your burly man-friends who secretly wish to be Conan the Barbarian, think again. I found this super cool picture from what’s thought to be the oldest gym in the USA… and let’s just say it inspired a photo of my own:
Word of advice – practice with the mace “unloaded” as in, don’t add any sand, bbs or steel shot etc to the mace ball right away. The mace we have is 11lbs without any additional add-ins. Of course I felt the need to add some weight to it after a few months and bought the biggest container of bbs that they had at the hardware store.. and proceeded to add ALL of them to the mace. That was silly, the long shaft of the mace multipied that weight by an order of magnitude so we took about 2/3 of the bbs back out and stored them in an empty dry water bottle. (I thankfully had a small funnel on hand from another project for this). The take-away is – you don’t need to add much at first, but the sound of them rolling around in there as you’re swinging the mace or performing lunges just adds to the fun! 🙂
Here’s a video from Jedd of Diesel Crew with some basic exercises you can do with this fun and unusual piece of workout equipment:
SO FUN!!!!!
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