On this episode I describe one of the most barbaric methods of exercising available today, mace training. I address the theory and practice of working out with the mace. Topics discussed include: What is a mace? Where did it come from? It's basic uses. And, how to enhance your chi while flowing with existence. Hope you enjoy!

I'd love any feed back if you have had experiences workout with a mace.

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Mace training

What is a mace training?

o Is it when you go down to your local Planet Fitness, and just before a set of lat pull downs on the cable contraption you spray yourself in the face with an excruciating mix of pepper extract?

While that would certainly make for a more intense workout than typically had at the standard big box gym, that is not what I'm recommending today.

The mace we're referring to (description)
originally designed and utilized as a weapon
exercising with it, likely in preparation for war, was recognized to have outstanding results
ancient warrior cultures of India.
known by different names depending on what part of the world it is found,

o the Indians referred to their version as a gada.

The mace and other similar styles of training have had popularity throughout the more recent past, (think the stereotype of the carnival strongmen), but I think it's re-birth in the last decade largely coincides with the popularity of the CrossFit style of exercise, and the proliferation of functional movement modalities of training.

In the days when most folks were primarily involved in more agrarian activities the benefits of mace training came naturally through the daily work of chopping wood and similar chores. Most people would be familiar with utilizing a sledgehammer as a part of workout, and mace training is simply the full development and exploitation of that method.

o Maces are commercially produced in varying lengths and weights,

o but the underlying premise is all the same, which is to place a heavy weight at the end of a long pole creating an awkward and unbalanced force which requires the user to engage nearly every muscle to stabilize and purposefully move it.

o The greater the weight and the further away from the user it is the more strength is necessary to manipulate it.

o Movements which can be performed using the mace are only limited to an individual's imagination.

o Movements can be as simple as a basic bicep curl or tricep extension. You could just the weight while performing body weight exercises like squats and situps.

o All of the usual linear style movements involved in pushing or pulling with the upper body are easily executed gripping the mace towards its head.

o But the real magic of mace training begins to shine with the addition a swinging motion. Along these lines, More familiar to most people are the use of kettle bells.

o The basic kettle bell swing engages all parts of the lower and upper body in the production of force and to control the movement of the kettle bell as it travels overhead.

o Similarly, swinging a mace requires the same muscles for

o producing force through the hips and lower extremities,

o then transmitting it throughout the upper body,

o but with a mace you then can apply those principles to nearly any plane of movement.

o Think of a really manly version of the halftime flag squad or ribbon twirlers.

o Some of the more broad and sweeping motions are similar to a baseball or golf swing,

o only you're doing it with a heavy weight, awkwardly balanced.

o Managing the momentum created necessitates every muscle in the chain from your hands, the point of contact with the mace, all the way to your anchor on the floor.

o Maces can produce both outstanding muscular engagement and also an intense cardiovascular affect.

o Its easy to understand that the heavier the weight, the more strength will be required to mobilize it, and thereby create a strength building stimulus,

o but the cardiovascular intensity of the workout can be scaled up simply by reforming the movements more vigorously.

o I forget where I heard the quote, but some reputable person once said, "If you want to do cardio, just lift weights faster".

The Tabata or High Intensity Interval style cardio training principles are fully applicable in the mace.

o The variety of movements which you can perform adds a nice touch of novelty over just doing really intense periods of burpees, jump rope, sprinting, or whatever else.

Traditional gym isolation exercises and neglected muscles

o Core,

o Grip, fry your hands and forearms

Superior to conventional grip strength exercises

o Shoulders, equal engagement of the numerous stabilization muscle

Thoracic extension

o Kyphosis, posture

Shoulder mobility

o age

Benefits

Muscular
Neurologic

Products available

Different weights
Different lengths
Variable weight and length,
Producers

o Probably the leading name in the sales and support of maces and mace training is the company Onit. This was the first band I heard of commercially producing maces for the purpose of exercise and it is my impression they make a tried and consistent product.

7 to 25lbs
$28 to $93

o One product from Stronggrip.com features a hollow globe at the end which can be loaded with any small objects to add an enormous variety of weight. There is a 1.5" hole on one end which, when the cover is removed, can be filled with lead shot, washers, sand, or any other such material to increase weight. $299

An additional product from Stronggrip in the realm of maces, which was very unique to me is what they're calling a Leviathan Mace. This instrument of awesome is 55" long with a large thick rubber chamber on the far end. It is said to weight 22lbs empty and can be loaded with up to 55lbs of water with the chamber full. Just imagine the resistance created with that amount of moveable weight at the end of a 55" pole. It would take a beast of an individual to make use of that. It is listed as made to order, and selling for $340.

SWAT roundup company
utilized small plate weights loaded on the end and secured by screwing on a large nut. The mace felt sturdy and well made, and the rep was extremely knowledgeable and enthusiastic about training.

Toa of mace training