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 a huge advocate for Steel Mace training and want to help to spread the word about this amazing training tool to the mountain biking community.
As part of that mission, I have put together a 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.
Whether you have already spent some time with the Steel Mace or are just curious about learning more, I hope this manual will help you get more out of your practice.
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 handling your bike on the trail.
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.
These two factors add up to a training tool that challenges your grip and your core in a unique way that no other training tool can.
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.
So if you’re interested in finding out more about Steel Mace Training then download the free 30 Day Workout Program below:
Until next time…
MTB Strength Training Systems