r/steelmace

7lb sledge (cheaper than a mace)

I had just done 2 X 2min sets just before this. Then went again and pushed it one too many times and hit my shin.

Volume up for the whack at the end.

To begin from order position -> RL grip - Cast over left shoulder - absorb and reverse pendulum and pull back over to right arm curl cast - cast back over left shoulder - absord and reverse pendulum and pull back over to right arm curl cast again - toss straight up, casting over right shoulder - absorb and reverse pendulum and pull back over to left arm curl cast - right hand slides to the bottom -> now sequence repeats with LR grip, casting over right shoulder.

This is meant to be done with a moderate to heavy weight, and for max volume / intensity. Sets of 1:30-3:00 mins, depending on weight. End of set should be very near muscular and systemic failure.

3 sets each grip configuration for 20,20,10 before putting in some non mace related work - 3 sets of strict clean and press 2x50lb dumbbells x8 reps full ROM from floor, 2 sets of 10 bodyweight rows underneath dip bars, 3 sets of static 45° bent elbow handstand holds on dip bars.

I designed this to a Grapplers Club, with weight in the middle it swings slow and requires a stronger pull.

Hello everybody! Just seeing if anyone has signed up or tried out the “SteelMaceWarrior” Beginners program? It’s a 2-week course run off the Udemy platform, and created by Victoria Islas, founder of the SteelMaceWarrior website/company. It’s $39.99 on Udemy and has good reviews.

Anyone use this course in the past or signed up and done it before? Thoughts and opinions welcome. Thanks!!

Also, SetForSet has a large volume of “how-to” instructional on the Steel Mace via YT; however, I did not see any specific workout programs or regimens that I’d be able to follow. It looks like I’d have to just piece together the videos I learn from into a workout routine, is this accurate, or does SetForSet In-fact have a workout program offered exclusively for the Steel Mace as well?

Thanks everyone!!!

Had to battle with the humidity to get this one done, but got it done we did.

Another great swing session at @warriorflowfitness with people throwing around all sorts of heavy weight for minute long sets (30+ rep minimum).

My personal project right now is to get to a 35kg single arm swing before I turn 35 (February 2028). My current best is 32kg for a very sloppy 10 reps.

Will it really take me that long to add 3kg? Maybe, maybe not. Adding 3kg to a max is tricky but goes pretty quickly when youre new. For example, people can get to 5kg to 8kg pretty quick. But when it comes to these more top end mace weights? That's a whole different beast.

Plus, I like to over prepare. Yeah, I'll be happy with a sloppy 10 reps. But I want them so clean people think Im using fake weights. Thats my absolute favorite flavour of hater-ade. Had someone comment "Styrofoam" on one of my meel posts and I've been riding the high for weeks

Both the 22kg and 25kg I used in this session come from @white_lion_athletics , forever grateful for their selection of heavy fixed weight maces.

Hello everyone! After a lot of digging, I’ve concluded that purchasing a “Retrospec” Amazon branded 10lb Steel Mace is a good starting point.

I’m interested in knowing what workout routines everyone follows for the Steel Mace.

Is their any specific mobile apps I should download to follow along, or any recommended workout programs/routines you would advise? I’ve seen setforset’s workout videos (beginner, intermediate, advanced) with details on how to follow, along with “BodySpec” and “SteelMace Warrior” all advertising workout programs. Does anyone have any recommendations that a beginner can follow with?

Specifically. I typically workout x3-4 days per week.

I do x1 Shoulder day, x1 Leg day, x1 Cardio/Abs day, and x1 “Speed”/Cardio day as well. I’d like a workout regimen/routine that specifically works on shoulders, legs, cardio/Endurance, and acceleration x3-4 weekly for approximately 25-30 minute sessions.

I also have a full set of 41” loop resistance bands, a ground plate, and band bar, along with a jump rope. Would I just be better off to stick with those items for exercise, or pursue the Steel Mace? My main reason is i believe I will be more consistent with working out due to the “fun” appeal of the Steel Mace. I also like that it strengthens your shoulders, provide core strengthening, facilitates numerous leg exercises, and improves cardiovascular endurance as well all from a single workout tool.

Thoughts and comments welcome, thanks everyone!!

It's worth understanding the mechanics and mathematical nature of the swing in order to improve yours. And you absolutely must analyze video of yourself to neurologically marry the feeling during your swing to the actual geometry and physics at play, and how and where to apply necessary adjustments.

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When holding the mace in order position - hands below belt buckle - plot points at the mace head and then below the hands with a gap of approximately the mace head. This is your swing path diameter. Now, map out a circle from the radius - this is your swing path, or track, that the mace head should follow.

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It's important to understand that the fulcrum or radius of this circle is not fixed, as it would be if the handle were spinning on a bearing, like a loose clock hand.

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Rather, the radius is a free point plotted in space, abstract from the mechanism itself, which the body constantly dynamically shifts the fulcrum and transfers the competing forces in order to maintain. This is where all the magic lies.

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It's just a circle. Where the head sits in order position is the top of the circle. There is no need to lift it high in the air followed by a swooping drop, and wonky elliptical.

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The hands and shoulder girdle dynamically follow a smaller, concentric circle around the same radial point. The mace is an extension of the body.

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Of course, this process is not automatic. It's fully manual. Nor is it easy. And a microsecond of miscalculation, maladjustment or displaced breathing rhythm results in total chaos.

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There is so much more going on than meets the eye when watching someone swing a heavy mace with grace. I'm often asked - Doesn't that get boring?

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Trust me. There is no time to be bored. This is flow state.

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People talk about being Locked In without ever truly knowing what it feels like to LOCK IN.

Go swing.

Lil flow with the axe at 28lbs.