5 Steel Mace Flows For Total-Body Strength

By: Josh Proch, CSCS, PN1

The Steel Mace is one our favorite tools for those days when you want to workout, but don’t want to put a beating on your body.

Now, don’t get me wrong these are in no way easy workouts at all. In fact, you will probably find that you are sore in different areas and even find some muscles that you didn’t know you had.

The benefit of the steel mace is in the way the weight is distributed. With traditional dumbbells and barbells the weight is evenly dispersed and with kettlebells it is bottom placed. But, with the steel mace the weight is place out on the end. So a ten pound mace can actually feel like it weighs 30 or more pounds. So while the weight feels heavier, it really isn’t, which places less stress on your joints making these flows a great option for days when you need to back off a bit, or the days in-between your regular strength workouts.

Additionally, by placing the weight out the end it will require a much greater use of your body’s stabilizing muscles and core muscles with every exercise, than is required with traditional weights. In particular the muscles of the posterior chain (aka your backside).

So, here are five our our favorite Steel Mace Flows to give a try.

Flow #1

  • Steel Mace Pullover
  • Steel Mace 360
  • Steel Mace Pillar Squat
  • Steel Mace Row (Right)
  • Steel Mace Row (Left)
  • Steel Mace Single Leg Bridge (Right)
  • Steel Mace Single Leg Bridge (Left)
    • Do each movement for 30 seconds, resting 30 seconds between each movement.
      • Repeat for 5 rounds.

Flow #2

  • Round #1
    • Mace 360
    • Mace Pullover
      • 3x30s each, no rest
  • Round #2
    • Pillar Squat
    • Alternating Lunge
    • Overhead Press
    • Overhead Press
    • Row
    • Row
      • 30s each, 60s rest after each round, 3 rounds
  • Finisher
    • Double Mace Swing 30:30

Flow #3

  • Mace 360 x 30s
  • Mace Pullover x30s
    • 4 Rounds
  • Mace Alternating Squat x60s
  • Mace Overhead Press x30s each side
  • Mace Renegade Row x30s each side
  • Mace Row x 30s each side
    • Rest 60s and repeat 4x

Complex #4

  • Round 1
    • Mace Squat & Press
    • Mace RDL to Row
    • Mace Alt Lunge
  • Round 2
    • Mace Grave Diggers (Right)
    • Mace Grave Diggers (Left)
    • Mace Pillar Squats
      • 4 Rounds, 30:30

Flow #5

  • Bow Draw
  • Grave Digger
  • Mixed Grip Squat & Front Press
  • Clean to Reverse Lunge to Press
  • Z Press to Side Bend
    • 30s each side, rest 90, repeat 3x

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