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Welcome to the world of Steel Mace Training.
Based on the ancient Gada, the Steel Mace is the modern version of a training tool that goes back thousands of years.
Used by warriors and wrestlers throughout the centuries to build wrist and grip strength as well as upper body strength, mobility, and endurance, this training tool represents a lost art in the world of strength and fitness training.
As a strength and conditioning coach with almost 20 years experience, I thought I had seen it all when it came to effective training tools, but the Steel Mace proved me wrong. I am now an advocate for Steel Mace training and have dedicated myself to helping spread the word about this amazing training tool.
As part of that mission, I have put together this manual to go over the basics of Steel Mace training.
Like any other training tool, you get out of your training sessions what you put into them and this makes knowing the safest, most effective principles to apply to your training important.
The Steel Mace is the most effective strength training tool I have found in the last 15+ years of coaching mountain bikers at all levels. Enter your name and email below and let me send you a free workout so you can try it and see for yourself.
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What Makes The Steel Mace Unique?
The first thing that you will notice when training with the Steel Mace is that it feels much heavier than a dumbbell or kettlebell of a similar weight. The reason for this is that it exposes the body to 2 unique forces that few training tools can:
1 - Torque
Because of its offset load, the Steel Mace creates a pivot point in the hand closest to the head of the Steel Mace. This creates a rotational force as the Steel Mace tries to pivot around this point as gravity pulls the mace head down.
The rotational nature of this force places unique stress on the grip, wrist, shoulders, and core as you resist the rotation in order to hold the Steel Mace in position. This lets you train your body to more efficiently handle these forces, which are a big part of mountain biking and everyday life.
The Counter Row is a good example of Torque:
2 - Leverage
Since a pivot point is created in your hand when holding the Steel Mace, you can move that pivot point to increase or decrease how “heavy” the mace feels.
While most training tools require you to change the weight, by changing the pivot point and moving your hand closer or further away from the handle you can change the level of stress being placed on the muscles. This allows you to fine tune how “hard” an exercise is quickly and easily without having to change weights.
The Lap Squat is a good example of Leverage:
These two factors add up to a training tool that challenges the body in new ways and opens the door to expand your strength and fitness in a completely new directions.
In addition to exposing the body to new forces, the Steel Mace is also a great way to work on your strength-endurance. Since you can easily connect and flow from one exercise to another, you can create workouts that challenge your strength and cardio in one package.
Plus, it is just a lot of fun to use! There is something primal and satisfying about holding a Steel Mace in your hands and we all know that if you enjoy doing something you are more likely to stick with it.
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