We all know about steel mace 360s and 10 to 2s. They are the traditional movements of the Mace (aka Gada), and they are our personal favorite mace movements. We can find a way to fit some 360s and 10-to-2s into every workout.
When it comes to Steel Mace Swings, you can go far beyond feet hip-width apart, traditional 360s and 10 to 2s. The macebell is a tool that breeds creativity. There are literally countless ways that you can swing a steel mace through all 3 planes of motion.
That being said, we wanted to get creative, so we put together a compilation of steel mace swing variations. We filmed this all in one go, and we managed to perform 66 different steel mace swing variations. If we had more time, we could have done over 100. As we are re-watching this, so many more ideas are coming to mind. That’s the beauty of the mace.
Start working out with your Steel Mace safely and effectively using our 84-page Steel Mace Training e-Guide pdf, which will lead you from beginner to advanced mace skill level, covering more than 39 steel mace exercises.
In this video, we demonstrate beginner, intermediate and advanced steel mace swing movements. They aren’t in perfect order as some progression movements made sense to bunch together. That being said, you will find a good mix of steel mace swings for all levels in this video. Use your own discretion when performing these steel mace exercises.
WARNING: THE INFORMATION/MOVEMENTS OFFERED IN THIS VIDEO ARE FOR DEMONSTRATION ONLY. ALWAYS CONSULT YOUR PHYSICIAN BEFORE TRYING ANY NEW DIET OR EXERCISE PROGRAM. THIS WORKOUT ROUTINE MAY NOT BE SUITABLE FOR YOU.
66 STEEL MACE SWING VARIATIONS
Steel Mace Swing Variation Movements:
- Pendulum
- Metronome
- 360
- 10 to 2
- Single Arm 360
- Single Arm 10 to 2
- Reverse Single Arm 360
- Reverse Single Arm 10 to 2
- Kneeling 360
- Kneeling 10 to 2
- Half-Kneeling 360
- Half-Kneeling Single Arm 360
- Half-Kneeling Single Arm 10 to 2
- Downward Flower
- Halo
- Single Arm Halo
- Mace 270
- Ballistic 360
- Offset Curl to 360
- 360 Archer
- 360 to Mace Vertical Squat
- Alt. Single Arm 360 Vertical Mace Squat
- Single Arm 360 Vertical Front Raises
- Single Arm 360 Thrusters
- Ballistic Squat 360
- Alt. Single Arm 360 to Front Lunge
- Alt. Single Arm 360 to Reverse Lunge
- Alt. Single Arm 360 to Side Lunge
- Alt. 360 Offset Overhead Press
- Alt. Single Arm 360 Offset Overhead Press
- Alt. 360 Offset Squat to Overhead Press
- Alt. 360 Offset Stiff Legged Deadlift
- Alt. Single Arm 360 Dynamic Lunge
- 360 Jumping Jacks
- Alt. Single Arm 360 Swing & Toss
- Alt. 360 Side Load Reverse Lunge
- Rotational 360
- Front Pendulum
- Figure 8 Swing
- Figure 8 Swing with Toss
- Back Switch
- All Around The World
- Skip Catch
- Single Step 360
- Single Arm 360 Lunges
- Walking Single Arm 360
- Walking Backward Single Arm 360
- 360 Thor Lunges
- Dual 360
- Dual 360 with Squat
- Dual 360 with Alt. Thrusters
- Dual 360 with Side Swing
- 360 Burpees
- 360 Burpees with Jump
- Single Arm 360 Push Up On The Ball
- 360 Walk The Plank
- 360 Rock ’N’ Roll
- 360 Under Leg Toss
- 360 Mountain Climbers
- One Handed 360 Burpees
- 360 Knee Jumps
- 360 Jacks
- 360 Skiier Jacks
- 360 Leg Raises Hold
- Rotational Side Swing
- Golfer Swing
As you can see, the majority of the exercises consisted of variations, or complexes, of 360s and 10-to-2s, with a mix of both two handed and single arm. However, some of the movements were swinging the mace in a different motion than a 360 or 10 to 2 swing, such as the Rotational Side Swing, Golfer Swing and Back Switch, Front Pendulum, Downward Flower, etc. When it comes to swings, you can take it vertical, horizontal, rotational, anti-rotational, and whatever else you can dream up that doesn’t defy the law of physics.
Tips when performing steel mace swing exercises:
- Keep the tension, but don’t be stiff when swinging. It’s all about fluidity and strength.
- Keep your eye on the ball of the mace for optimal control of the mace.
- Rotation should be from your hips and thoracic spine (your upper and middle back). The thoracic spine can safely rotate about 40 degrees in either direction. The lumbar region should not rotate more than 12 degrees.
- Some exercises require explosive movements. Others require slow and steady. If you attempt the exercise, be aware of the movement pattern and be careful as to avoid injury.
- Practice the basic and progression exercises before moving up to the more advanced (i.e. do a 360 to Front Raise before attempting the Single Arm 360 Thrusters).
- Keep good posture and your core engaged.
- Make sure your joints are up to par. Work on mobility, mobilization and warm up prior to performing steel mace exercises.
Let us know what you favorite steel mace swing variation/movement is in the comments below. Tag us on Instagram or Facebook if you use one of these exercises or if you create your own variation! We’d love to see it and share it, Click the share button to share this blog post or video with a friend!
The SFS FIVE Steel Mace Workout Package has 5 fun and challenging full length workouts that only require one piece of equipment, a steel mace! Each steel mace workout has a unique protocol, and when combined, they make for the perfect weekly workout routine.
More Steel Mace Resources:
Sam Coleman
Author