MACEBELL TRAINING PDF

Benefits of Macebell Training Benefits of Macebell Training In this blog post you will read about the benefits of macebell training and how they can help to turn your body into a more functional super machine that is strong, mobile and in great shape! What is a Macebell? A macebell or steel mace is essentially a long steel or wooden pole, usually around 39 to 42 inches or more with a fixed load on one end — usually a ball shape but can be others. They vary in weights from light kg to heavy up to 15kg and more. Where did Macebell Training Originate?

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In fact, according to Onnit, a steel mace manufacturer and a forerunner in the realm of "primal fitness," maces have been used as weapons and training implements for thousands of years, and they were actually a favorite tool of ancient Hindu warriors.

The long, narrow rod serves two purposes: Variable Grip Options: The long rod makes it easy to change your grip position from exercise to exercise, altering the difficulty of each movement. Facilitates Movements That Engage the Core: The longer rod extends the distance between your body and the weighted ball, making it a great tool for swinging, twisting, and pressing exercises where core engagement and control are critical.

Mace training is a great way to develop core strength for powerful, functional exercise. Improved Grip Strength Grip strength—a combination of hand, finger, and forearm strength—is an often-overlooked aspect of most fitness programs. But if you think about it, grip strength is fundamental to just about everything you do. Repeated swinging, especially over the course of weeks and months, can increase your grip strength to improve this aspect of functional fitness.

Strong and Healthy Shoulders The shoulder girdle is the least stable joint in the entire body, making it susceptible to injury. Even basic movements, such as pushups, dips, and pull-ups, become extremely difficult or even impossible with a shoulder injury. When you swing a steel mace with the proper form through a full range of motion, you can increase the strength of the muscles and connective tissue surrounding the shoulder joint while simultaneously increasing your shoulder flexibility.

The key here is proper form. Total Body Strength and Cardiovascular Conditioning While the obvious benefit of using a steel mace is upper body strength including grip strength , the mace can also be used for total body conditioning. Like a kettlebell, certain macebell exercises, such as the climber squat and alternating switch forward lunge, lend themselves to lower-body strength training.

Similarly, swinging movements, such as the staggered stance tire slam, can drastically increase heart rate for an excellent cardiovascular benefit. The mace lends itself nicely to high-intensity interval training workouts.

Rotational Core Strength Many macebell exercises, such as the steel mace paddleboarding exercise, require cross-body swinging motions that require extensive core engagement, particularly of the obliques. This is further amplified by the uneven distribution of weight along the steel mace, which requires greater core engagement to control.

The result is an excellent core and oblique workout that improves overall core strength. Tips for Adjusting Your Macebell Grip A simple adjustment to how you grip the mace can make a significant difference in exercise difficulty. If you grip the metal rod with a wide grip, so one hand is close to the weighted cylinder and the other hand is close to the end of the rod, exercises are easier because the uneven weight of the mace is more evenly distributed across your body. Was this page helpful?

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Benefits of Macebell Training

Personally, as I age within the industry, my desire to achieve a balance of strength far outweighs aesthetics. I personally enjoy adding in a lot of pull-up variations; deadlifts and bottoms-up kettlebell work into my training programs. With the mace, the majority of the weight is at the end of the mace handle, which forces activation of the muscles in the hands, wrists and forearms…the lower the grip on the handle, the more challenging it becomes. I have always had a healthy range of shoulder mobility most likely stemming from a combination of genetics and a background in gymnastics and swimming.

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STEEL MACE STRENGTH

In fact, according to Onnit, a steel mace manufacturer and a forerunner in the realm of "primal fitness," maces have been used as weapons and training implements for thousands of years, and they were actually a favorite tool of ancient Hindu warriors. The long, narrow rod serves two purposes: Variable Grip Options: The long rod makes it easy to change your grip position from exercise to exercise, altering the difficulty of each movement. Facilitates Movements That Engage the Core: The longer rod extends the distance between your body and the weighted ball, making it a great tool for swinging, twisting, and pressing exercises where core engagement and control are critical. Mace training is a great way to develop core strength for powerful, functional exercise. Improved Grip Strength Grip strength—a combination of hand, finger, and forearm strength—is an often-overlooked aspect of most fitness programs. But if you think about it, grip strength is fundamental to just about everything you do.

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