MACEBELL EXERCISES PDF

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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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.

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Steel Mace Training

And for many people, it is. Yet, it has been around for centuries. Just like the kettlebell and Indian club, the steel mace training is simply making a welcomed comeback. Thanks to the current incline in professional acknowledgment of functional fitness, unconventional training equipment that had been lost to history and the battlefield have found their way into modern gyms. I say "thanks" because this type of equipment is fun and extremely effective.

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16 Best Steel Mace Exercises

The to-2 is another classic movement used by Gada swingers since the creation of this tool. How to: Stack your hands near your navel and start with the mace at vertical front. Feet hip-to-shoulder width apart; neutral spine. Joust with Lunge How to: Starting with the mace in a side load position to your right side; your hand closest to the head of the mace should be facing up and your other hand further down the handle should be facing down. Lunge forward with your left foot; keep your back straight and upright as you would with any lunge. Joust the mace forward, return to the starting position. You have two options for this exercises: you can perform this movement on one side for reps, then do the same on the other side OR you can alternate sides with each rep using a joust switch.

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