Hey, my name is Dan Clay….
I’m the founder and CEO of Dangerously Fit.
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FUN FULL BODY WORKOUTS
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WHAT SIZE STEEL MACE SHOULD I START WITH?
If you haven’t trained with a leveraged tool like a steel mace or steel club before, they can feel very awkward to begin with. A 4kg steel mace feels very different to a 4kg dumbbell or 4kg kettlebell because the point of contact is much further away from the centre of mass.
By gripping the macebell closer to the head (choking up), you can shorten the leverage thus decreasing the difficultly of the exercise.
It’s always best to start with a light weight at first, then increase the weight once you’ve mastered how to control, stabilise and move the mace dynamically.
Recommended Weights
| Ability | Weight |
| Female Beginner | 3kg-4kg |
| Female Advanced | 6kg |
| Ability | Weight |
| Male Beginner | 4kg-6kg |
| Male Advanced | 8kg |
WHAT IS A STEEL MACE?
ANCIENT WEAPON OF WAR
The Mace, also referred to as a Steel Mace, Macebell and Gada (in India), has been around for thousands of years.
This weapon of war has been used in battle by Hindu warriors 2000 years ago, the Persians 1000 years ago and the Europeans in the 12th Century.
Due to the offset load unevenly distributed in the head of the mace, the Pelwhani wrestlers of India have been training with the ‘Gada’ for centuries to build shoulder strength, increase shoulder mobility and improve grip and rotational core strength.
And now, this ultimate unconventional strength training tool is making a comeback with many personal trainers, wrestlers, and athletes making the Steel Mace a staple part of their functional strength programs.
TRADITIONAL STEEL MACE EXERCISES
The steel mace 360 and 10-to-2 are traditional gada movements. Both of these exercises are excellent for building bullet proof shoulders, a powerful grip and strong core. But, the steel mace isn’t limited to just working the grip and shoulders, it’s a fantastically versatile tool that can be used many ways to create fun full body workouts.