Top 50 Steel Mace Exercises

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Big thanks to SFS Ambassador Scott Viala for putting this ‘Top 50 Steel Mace Exercises’ video together. These are truly the best exercises that you can do with the steel mace (aka macebell). There are full body exercises and rotational exercises (obviously, it’s a steel mace after all!), as well as muscle group specific exercises for chest, back, shoulders, biceps, triceps, core, glutes, hamstrings, and quads. Together, they will train you through all three planes of motion (sagittal, frontal, and transverse).
After watching this video, you will see why the steel mace is an extremely versatile full body strength & conditioning training tool.
TOP 50 STEEL MACE EXERCISES (WITH TIMESTAMPS):
(intro - 0:00)
1. 360 (0:06)
2. One Hand 360 (0:26)
3. One Hand Reverse 360 (0:43)
4. 10 to 2 (0:56)
5. One Hand 10 to 2 (1:11)
6. 360 Squat (1:24)
7. 360 Reverse Lunge (1:48)
8. 360 Lateral Lunge (2:15)
9. 360 Press (2:32)
10. Ballistic Curl (3:00)
11. Alternating Back Row (3:11)
12. Alternating Back Row & Twist (3:28)
13. Offset Shoulder Press (3:52)
14. Offset Floor Press (4:05)
15. Skull Crushers (4:22)
16. Tricep Extensions (4:43)
17. Offset Bicep Curl (5:02)
18. Staggered Offset Row (5:24)
19. Advanced Push Up (5:38)
20. Mace Push Up (5:50)
21. Double Lunge (6:02)
22. Ballistic Curl Squat (6:18)
23. Ballistic Curl Reverse Lunge (6:34)
24. Uppercut Lunge (6:52)
25. Lateral Lunge (7:08)
26. Alternating Lateral Lunge (7:19)
27. Offset Deadlift (7:32)
28. Staggered Stance Offset Deadlift (7:57)
29. Overhead Reverse Lunge (8:17)
30. Barbarian Squat (8:34)
31. Thruster (8:49)
32. Deadlift & Reverse Curl (9:06)
33. Squat & Floor Press (9:30)
34. High Plank Row (9:40)
35. High Plank Lever Row (9:52)
36. Row Rotate & Press (10:04)
37. High Plank Drags (10:29)
38. Press Swing Curl (10:41)
39. Press Rotate Curl (11:01)
40. Row Clean Press (11:28)
41. Kneeling Row Clean Press (11:48)
42. Lateral Press (12:12)
43. Alternating Lateral Press (12:29)
44. Mace Strike (12:45)
45. Grave Digger (12:57)
46. Overhead Sit Up (13:10)
47. Figure 8 (13:22)
48. One Hand Figure 8 (13:50)
49. Reverse One Hand Figure 8 (14:09)
50. Overhead Toss (14:27)
With these steel mace exercises, you can create countless workouts with new yet tried-and-true movements, each as effective as the last. Scott incorporates all of these mace exercises into his strength and conditioning workouts on regularly.
Note: These steel mace exercises are designed to build strength, endurance and muscle.
You can save this video and refer back to it for your future workouts. Use the timestamps to get to the specific macebell exercise you want to see.
BUY STEEL MACES SFS: www.setforset.com/products/st...
Learn more about the benefits of steel mace training: www.setforset.com/blogs/news/...
What size steel mace should I buy? www.setforset.com/blogs/news/...
If you have any questions about steel mace training, please feel free to comment below, contact us, or reach out to Scott Viala on Instagram.
If you like this video, please like it, comment, share, and subscribe! Thanks!
Scott Viala IG: / viala_training
SET FOR SET IG: / setforset
www.setforset.com/
CHECK OUT OUR 50 BEST KETTLEBELL EXERCISE VIDEO: • 50 Best Kettlebell Exe...

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Опубликовано:

14 июл 2024

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Комментарии : 87

@tmak4699 2 года назад

my goal is to learn 5 of these a day..i just got my mace's today and i love em...I was a wrestler and it feels so natural..very engaging workout mentally...not boring at all...you will just randomly pick it up at any point in the day...highly recommend...skill and exercise combined...perfect

@SETFORSET Год назад

Smart approach.

@slovell920 10 месяцев назад

I like that idea. I am a little uncoordinated so I'll set a goal of 2 to 3 per week and master it. But I needed this clip. I just bought a mace. That with KBs has been fum

@theseukonnen1200 4 месяца назад

These maces are modern adaptations of a thousands-of-year-old tradition of using maces (gada) to train professional gymnasts and wrestlers (pehlwan) in India - you're on the absolute right track that it feels so natural to you as a wrestler.

@GauravTomar0 2 года назад

This is one of the best video resources I have come across on mace. Kudos to the team. And the best thing was time stamps in Description. Big thumbs up for you.

@PrimalMotionPT 2 года назад

These are fantastic, thanks for taking the time to put this together!

@ahanda181 Год назад

Yes. Particularly, Thanks for putting all of the extra work into indexing and labeling each of the exercise segments.

@dimashpak1060 28 дней назад

Thanks a lot for this video and the others. I've just assembled my own adjustable mace and have been looking for videos about fine workout programs with a mace. Will try working out like this.

@angelocean365 3 года назад

This video is 🔥 Thanks for the thoughtfully made content. Pure gems!

@briancurran6929 3 года назад

Outstanding! Great exercises and you make them flow

@sumandhifox1615 3 года назад

Thank you for the ideas, great video!

@user-fu4cy7sh4k Месяц назад

Some great ones here I've never seen before, thank you for posting. I'm looking forward to learning and trying them out

@RyMicTheKing 3 года назад

I like that lateral lunge, the ballistic curl, the uppercut lunge, the barbarian squat, The press swing curls, the high plank curls and drags, the mase strike, the grave digger, the 10 and 2s, and the overhead toss. That's 11 workouts I'm taking with me. Thanks.

@WeBreakItAllDownRightHere Год назад

You could build up to a minute of each, hand switch, repeat on the other side. Then go another round. 44 minutes total but no rest, and you’d be a beast

@juliedavidson2164 3 года назад

This is so helpful! Thanks!

@luisleonardoponcegutierrez3340 3 года назад

Awesome! Thanks.

@bdzelda5849 2 года назад

Sweet. This is exactly what I was looking for. Legend

5 месяцев назад

Muchísimas gracias

@jambow2904 2 года назад

Giving us so many exercises for free thank you!

@Cathartic_Cyclist 5 месяцев назад

Having purchased my first two macebell last week this video has awesome content. Thank you 🙏

@Action.Tennis Год назад

So many great moves packed into this one video! I only ran through a handful of them, and was glad to be a little sore the next day!

@roycerc7 3 года назад

Thank you for sharing

@user-cq8yw6cl7i 5 месяцев назад

Just bought my first mace. This video is super-useful. Thank you!

@zulwe Год назад

Getting my mace next month. Thank you for this compilation

@tatuncio6300 2 года назад

Thanks for this video. That is exacly what i have been looking for.

@peterpan8360 2 года назад

My favourite Mace Exercises Guy

@alexmilligan6789 2 месяца назад

Wow this video is everything. Thanks so much!

@xyzct 3 года назад

Excellent.

@AbdurahiimRoberts 2 года назад

Extremely useful video thanks

@stefanoaversa2971 8 месяцев назад

This video is great! Never Seen before a complete list of steel mace exercises with the exercise-by-exercise link in the description! Amazing! Thanks

@francisboutin2779 3 года назад

I’ll have to slow it down for the reverse one hand figure 8. Really good info here.

@armond1228 3 года назад

Thank you

@Eliteninja007 5 месяцев назад

Mace is so OP, after every training you feel stronger! :D thx for the video! Planning to upload more exercise list video about mace?

@SETFORSET 5 месяцев назад

While we have had a little lull in the mace content, we do have some coming up. Stay tuned!

@jordanrhodes Год назад

great video - thanks!

@darryl8806 Год назад

Thanx for this,Guys

@michaelmoreskine9677 10 месяцев назад

Incredible presentation. Will be a fantastic complement to clubbell training.

@matthias7569 2 месяца назад

love the mass effect music

@SETFORSET 2 месяца назад

It does kinda have that feel, doesn't it?

@mytimetoshine 16 дней назад

This was total bad ass. Still learning single hand 10/2 but masterd 360❤

@SETFORSET 16 дней назад

You'll have it down in no time!

@fredschair-heavytalk2683 6 месяцев назад

Excellent workout

@blackhat1894 3 года назад

Very awsome!!

@f.schmid468 Год назад

Sir this was amazing! So many new movement patterns to do!

@SETFORSET Год назад

Glad it was helpful! There are so many variations.

@shrek3587 11 месяцев назад

Thanks a lot brother.... its really very helpful ❤❤

@Vitalii_stepanov Год назад

Thank you!!! 🔥💪

@MalcolmVanAtta Год назад

Great Video

@nalbano 2 года назад

Great form. Slow is smooth, smooth is fast.

@MoJJYouTube Год назад

😮 Thank You

@BACKYARDLUMBERJACK Год назад

Super dope video. I have Mace’s on the way and it looks like it will take me a while to master these moves.

@rostamace Год назад

Awesome 😎

@anthonycraig274 Год назад

This is ridiculously easy when sitting on the couch. Now I have to put these training to the test with my 15kg mace. Some move wont be possible for now, I tell you which I love, like and hate.

@ferrumchnop6617 Год назад

Subbed. Adding you to my library and a few of these to my routine.

@SETFORSET Год назад

We appreciate it! Stay strong 💪

@dakotajames1233 8 месяцев назад

You're a saint!

@therealeffingdeal 5 месяцев назад

Really good video and demonstration. I found 10 movements that really weren't mace bell specific (demanding the unique characteristics of a steel mace to be effective or shall I say more effective) and they are: 16. Tricep Extensions (4:43) 20. Mace Push Up (5:50) 27. Offset Deadlift (7:32) 28. Staggered Stance Offset Deadlift (7:57) 31. Thruster (8:49) 32. Deadlift & Reverse Curl (9:06) 34. High Plank Row (9:40) 35. High Plank Lever Row (9:52) 36. Row Rotate & Press (10:04) 46. Overhead Sit Up (13:10) I strike these off list bcos (in the case of the offset) having a few pounds more on one side isn't going to make much of a difference. And some (like the tricep extension) can be just as effective with any other object of the same weight. Its shape or weight distribution won't really make a difference. But it's good to see these variations. I now know I can grab a mace if a kettlebell, dumbbell or barbell isn't available. Keep up the good work!

@VivekSingh06 3 года назад

Superb! Going to order a 15 lbs mace from onnit. Can't wait to swing 360 :)

@SETFORSET 3 года назад

We sell maces too ;) www.setforset.com/products/steel-mace

@VivekSingh06 3 года назад

@@SETFORSET Looks good. Thanks.

@voltrondefenderoftheuniver8658 3 года назад

@@SETFORSET What weight is the one in the video?

@SETFORSET 2 года назад

@@voltrondefenderoftheuniver8658 15lbs

@jinbaii 2 года назад

AWESOME! This video is gonna get heaps of views as the mace gets more and more popular!

@panamathrill4425 3 года назад

This is just what I was looking for, great stuff man, what’s the weight of the mace?

@SETFORSET 2 года назад

15 pounder

@marcomedici5595 2 года назад

👏🏻👏🏻👏🏻👏🏻

@CasualChriso Год назад

Doing this whole run as my workout right now, 4-8kg mace

@SETFORSET Год назад

haha how many reps for each?

@CasualChriso Год назад

@@SETFORSET most of these movements I have never done before so perhaps 10 reps left hand 10 reps right hand, some of the more basic moves including 360’s I did 20 a side. Towards the end there was a couple I skipped. The fig 8’s I couldn’t get through. But I did enjoy attempting some of the more advanced moves. Plenty of squats and lunges woo yer. I’m gonna pick a few out each day and do that. Great vid very helpful.

@CasualChriso Год назад

All up the workout took my bout 1.5 hours then I went to do pull ups push ups Nordic curls and hit kicked my heavy bag to finish. I’m feeling it today

@SETFORSET Год назад

@@CasualChriso You're on fire today! Much respect. 💪

@user-fo5si6pq4m Год назад

What's the difference between high plank row and high plank lever row?

@SETFORSET Год назад

For the high plank row, the entire mace is pulled off of the ground. For the high plank lever row, the bottom of the shaft stays on the ground, like you're pulling a lever attached to the floor.

@T_aus_B_an_der_Spree Год назад

Hi, is it good for beginners with little issues at the elbow and shoulder. And I see you sell it, ship you to Germany?.

@SETFORSET Год назад

Unfortunately, we don't ship outside the US.

@hizenberg852 Год назад

How do I get it

@briancurran6929 3 года назад

What is the name of that beat?

@adameashraf 3 года назад

Darude

@danthompson1m 6 месяцев назад

Jai Hanuman!

@ColocasiaCorm 2 года назад

Is this just a way to sell more workout equipment

@samuelvicinanza604 3 года назад

thanks to this video I can now confidently say I will not be adding mace exercises into a weight training routine.

@epitaph7902 3 года назад

Why’s that? Do you not like them?

@samuelvicinanza604 3 года назад

@@epitaph7902 for every exercise shown here there is weight exercise that is a more effective replacement

@littleratblue 3 года назад

@@samuelvicinanza604 Many of them, yes. But, outside of a KB halo, I can't think of any equivalent to the 360, 10-2, figure eight, nor the other movements that are based on digging or sword fighting.

@thelastgeneration1926 3 года назад

@Clayton's Riot yea I got a mace and don't regret it

@lienrampage 11 месяцев назад

Очень много бессмысленных упражнений которые никак не задействуют возможности булавы, или не дают практически никакой нагрузки в силу малого веса снаряда, таких например как тяга в наклоне, ее можно с большим успехом делать с бодибаром.на самом деле главное упражнение это 360,все остальные упражнения необходимы лишь для продажи этого великолепного снаряда.