Even Press

Even Press Instructions Start Position: Stand with your feet hip-width apart, holding the steel mace with one hand close to the mace head and the other hand towards the end of the handle in an overhand grip. Position the mace in a horizontal top placement at shoulder height. This even grip creat...

Uneven Press

Uneven Press Instructions Start Position: Stand with your feet hip-width apart, holding the steel mace with one hand close to the middle of the handle (away from the mace head) and the other hand towards the end of the handle in an overhand grip. Position the mace in a horizontal top placement a...

Dynamic Curls

Dynamic Curls Instructions Start Position: Stand with your feet hip-width apart, maintaining proper posture throughout your body, and hold the steel mace in a high cross body placement. Core Engagement: Brace your core, keeping your spine neutral. Your shoulders should be down and back, avoidi...

Alternating Dynamic Curls

Alternating Dynamic Curls Instructionss Start Position: Stand with your feet hip-width apart, maintaining proper posture throughout your body. Hold the steel mace in a high cross body placement with one arm. Core Engagement: Brace your core, keeping your spine neutral. Ensure your shoulders are...

Arrow Press

Arrow Press Instructions Start Position: Stand with your feet hip-width apart, maintaining proper posture throughout your body, and hold the steel mace in a crossbody position. Core Engagement: Brace your core, keeping your spine neutral. Your shoulders should be down and back, avoiding any ro...

High Cross Press

High Cross Press Instructions Start Position: Stand with your feet hip-width apart, maintaining proper posture throughout your body. Hold the steel mace in a high cross body placement. Core Engagement: Brace your core, keeping your spine neutral. Ensure your shoulders are down and back, avoidi...

Front Raise

Front Raises Instructions Start Position: Stand with your feet hip-width apart and maintain a strong, upright posture. Hold the steel mace with both hands, keeping your arms extended and the mace positioned in front of your thighs (horizontal bottom body placement), with your palms facing down i...

Warrior Press

Warrior Press Instructions Start Position: Hold the mace in one hand, gripping it near the top of the mace head. Bring the mace up and over your shoulder, positioning the head at ear level. The mace should now be held horizontally, with the handle parallel to the ground. Core Engagement: Brace ...

Vertical Front Press

Vertical Front Press Instructions Start Position: Hold the mace in a vertical body placement & with a stacked hand placement, gripping it near the end of the handle (make it easier by gripping towards the center). Core Engagement: Brace your core, keeping your spine neutral. Ensure your sh...

Tricep Extensions

Tricep Extensions Instructions Start Position: Stand with your feet hip-width apart and maintain a strong, upright posture. Hold the steel mace with both hands, gripping the handle in a stacked hand placement. Position the mace behind your head, with your elbows bent and close to your ears. The ...

Pull Overs

Pull Overs Instructions Start Position: Begin with the mace in a vertical middle position, holding it with both hands stacked on top of each other. Maintain a strong, upright posture and ensure your entire body is properly aligned. To increase the difficulty of this exercise, start with your han...

Side Pull Overs

Side Pull Overs Instructions Start Position: Begin with the mace in a vertical middle position, holding it with both hands stacked on top of each other. Position the mace to one side of your body, creating a "window" to safely pull the mace through. Maintain a strong, upright posture and ensure ...

Reverse Bicep Curls

Reverse Curls Instructions Start Position: Stand with your feet hip-width apart and hold the steel mace with both hands. Position your hands so that your palms are facing down, gripping the mace with an over/over hand placement. Let the mace hang down in front of you with your arms fully extende...

One Handed Front Press

One Handed Front Press Instructions Start Position: Stand with your feet hip-width apart, holding the steel mace in one hand near the mace head, positioned in front of your body. Allow the mace to hang vertically in front of you. Core Engagement: Brace your core, keeping your spine neutral and ...

One Handed Side Press

One Handed Side Press Instructions Start Position: Stand with your feet hip-width apart, holding the steel mace in one hand near the mace head, positioned next to your body. Allow the mace to hang vertically at your side. Core Engagement: Brace your core and keep your shoulders relaxed and dow...

Modified Horizontal Middle Transition (Slow Tempo)

Horizontal Middle Transition

Horizontal Middle Transition Instructions Start Position: Stand with your feet hip-width apart, maintaining a strong and upright posture. Hold the steel mace in a horizontal middle body placement. Core Engagement: Brace your core, keeping your spine neutral. Ensure your shoulders are relaxed an...

Horizontal Middle Press