Beginner Steel Mace Workout with Coach Vaughn

GADA Swing ebook: www.coachvaughn.net/programs/...
Enter The Steel Mace Book www.amazon.com/dp/B08F6JZB14
Using a 40lb Apollo Steel Mace in this video: amzn.to/3OlRNmX
Steel Mace FAQ playlist: • Steel Mace FAQ
Beginner Steel Mace workout by Coach Vaughn:
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- Steel Mace Press Outs: 8-10 Reps each side / 3 SETS for each side
- Steel Mace Dynamic Curls: Perform for 45 Sec/ 2-3 SETS
- Steel Mace Side to Side Lunges: Perform for 30-45 Sec / 3-4 SETS
- Steel Mace Deadlift to Bent Over Row: 6-8 Reps each side / 3-4 SETS
- Steel Mace Back Step Uppercuts: 6-8 Reps each side / 3-4 SETS
Steel Mace Tire Striking Tutorial Video:
• Steel Mace Tire Striki...
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Website: www.coachvaughn.net
#enterthesteelmace

[@CoachVikingVaughn]

GADA Swing ebook: www.coachvaughn.net/programs/gada-swing-by-coach-vaughn-guide-for-kettlebell-steel-mace-strength-training Enter The Steel Mace Book www.amazon.com/dp/B08F6JZB14 Using a 40lb Apollo Steel Mace in this video: amzn.to/3OlRNmX

[@CoCo-dn1ip]

How do I find a weight for a 6’1 200LB male . 40years old?

[@CoachVikingVaughn]

@@CoCo-dn1ip 15lb

[@Stephen2K4]

Thank you for the tutorials. Bought a 10lb mace, bc I understand physics. I had surgery on my foot and am going through PT right now. Trying to get back in shape to start rowing again, it's been 20+ years since I did. I got the mace because I like dynamic exercise, I've done rowing, rock climbing, karate, hiking etc. This looks fun, challenging, adaptable, dynamic, I'm almost 50 and always hated lifting weight training. This will keep me moving while building strength. Thanks again.

[@SPCPerez19Delta]

Excellent, brother. I bought one (impulsively) that's 25lbs and now I'm ordering a 10lbs mace for the reason you stated. It humbled me and I'm bowing to it.

[@CoachVikingVaughn]

Thanks, ya it’s something you gotta be patient building your strength with. It took me a good 2-3 years to get good with the 40lb mace I’m using in the video.

[@Al-Gore-ithm]

I'm super out of shape. Would you suggest starting w 10 lbs or should I even go less? Tia

[@smiley77777]

@@Al-Gore-ithm yeah 10lbs I would suggest that weight . I thought I could handle 15lbs. I received mine yesterday, Jesus it was heavier than I thought I haven’t worked out in like 4 years

[@xyzct]

The whole beginner series is excellent. Thank you, sir!

[@richardhanechak2177]

Excellent. Thank you for providing the foundation, explanations and reality missing from other steel mace instruction.

[@angelo8424]

Excellent video! Usually, I'm a hardhead that doesn't heed advice,but in this case I did and started with the 10lb mace; Glad I did, because it's more than enough for now.

[@bgl500]

Excellent stuff. Really eye-opening how quickly a light mace will highlight your weak and unstable areas. Cheers

[@larasciaraffa9110]

Thanks a bunch Coach Vaughn for the recommendation for us gals!

[@knasty89]

Thanks for this.

[@jimlong653]

Great tutorial, and excellent exercise breakdown. I also appreciate you addressing the mace VS sledgehammer issue.

[@CoachVikingVaughn]

Thanks, I actually wrote a in-depth article about here because it's asked so much - feel free to share it: www.coachvaughn.net/blog/2018/12/21/differences-between-steel-maces-amp-sledgehammers

[@jirodgreene]

Thank you for this, Bruv.

[@mijalibarbagallo4124]

Thanks coach!!!

[@Cernunnnos]

I got one of those power hammers that are for tyre work. 13kg, steel shaft etc. I'll try this workout with that.

[@Inuktuuk]

Yup I can attest to strenght gained swinging a maceémaul. Living on a farm I drove fence posts from april to june using a 30 lb maul with a steel pipe handle, not only weight and stabilizing muscles but also grip and endurance. Playing hockey no body went into the corners with me. Thanks for this I always knew this had potential.

[@andersbjrnsen7203]

thats a seriously heavy hammer! what kind of poles did you use that didnt just splinter?

[@first-thoughtgiver-of-will2456]

Thanks for sharing these tutorials! Just ordered my first macebell and am basing my starting movements off these videos (I've weightlifted before).

[@CoachVikingVaughn]

Thanks, and happy to help 👍

[@jean-guyvaval8386]

OK got it thanks alot!

[@larsnystrom6698]

I got my 6 kg macebell today, so I had to subscribe. These exercises are good to get used to it before starting swinging it. I will try out swinging with lighter tools I have lying about, until I'm ready to use the mace for it. I choose a short macebell of 95 cm totally, in hope not to hit the roof at 250 cm. The winter is coming. So indoor might be necessary. And I don't want to kill anyone in my gym. They will be surprised in my gym if I turn up with my macebell there. They haven't any of those there yet. And not even the Swedish Amazzon sells them. But they have already gotten used to me bringing my own gymnastic rings. So, they can be educated, but oh so slowly.

[@fitlyfe4918]

Just bought a mace, and had a lot of fun swinging it around as a sword for a day or two , but I appreciate you laying out the basics to start working on getting better at it :) Liked and subbed

[@CoachVikingVaughn]

Thanks, but a steel mace and sword are two vastly different striking tools due to their handle length. If anything, steel clubs have more relevance to swords according to one of my students who trains in Shaolin sword style because of the shorter handle. You’re not going to ever slide your hands across a sword’s blade as you would dynamically curling a steel mace.

[@k9handlr]

I just received my first mace. I went with a 10 lb to start. Thank you for the tutorial. Very informative and helpful for beginners. I’ll keep watching.

[@CoachVikingVaughn]

Thanks for the feedback 👍🏻 I got plenty more on my website if you need more @ www.CoachVaughn.net

[@sixfittyonembitties]

Got a 10 pound mace to start my steel mace journey and I mix it into my workouts all the time now. Shoulders been feeling stronger with more rotator cuff stability.

[@gbc77000]

@@trembling3674 How's it going? I just got a mace and am looking forward to using it.

[@flow_dojo]

❤❤❤thank youuuu

[@strangeboytk1467]

Found a steel bar sledgehammer that got the top welded onto a nice long handle. For sure I’d rather have the nice mace but at this point financially if I can make a tool work and have multiple uses that’s where I go Having said that, great video, will definitely be adding these into my workouts

[@Rc-Adventurers]

Just started to try mace and club workouts. Your way of explaining is great. I’m constantly saying comb my hair, pet my cat two name a couple. 🤣

[@CoachVikingVaughn]

Thanks, will be sure to put out more 👍🏼

[@Primal-Dude]

Great Video. I subscribed because you're rockin Pantera and Devildriver. \m/

[@CoachVikingVaughn]

🤘🏼Thanks 🤘🏼I see DevilDriver every chance I get when they come to LA.

[@melroberts7987]

5 days before my mace arrives. Can't wait to start.

[@melroberts7987]

Woohoo! Arrived 3days early!.. When does THAT happen? Got my first workout in!..Im hooked!

[@knowledgeasylum9102]

@@melroberts7987how is it going mate?

[@VTPSTTU]

Thanks for addressing the part about a sledgehammer. I still might use a sledgehammer at first just to see whether I can do these and whether I like doing these. If I do, I'll try to get something real.

[@CoachVikingVaughn]

That's cool - if you want more info on the differences I have a article here explaining the differences in detail: www.coachvaughn.net/2018/12/22/differences-between-steel-maces-amp-sledgehammers/

[@VTPSTTU]

@@CoachVikingVaughn Thanks for the link to the article. I'm older and disabled. That limits my money to invest and my ability to do anything. Any kind of real exercise can only be done five to fifteen minutes at a time. If I'm just taking a walk, I can last a little longer, but I'll never be doing a real workout again. I tried to do a little bit with a sledgehammer last night. The oblong shape of the grip didn't bother me too much. The torque force caused by the head wanting to rotate was a little irritating sometimes. The shorter length of the handle wasn't a problem. I still did better choking up on the handle slightly even though the handle was shorter than a real mace would have. I made some swinging clubs with stuff from the hardware store. The original weight was just under two pounds, and I quickly moved to two-and-a-half pounds. I'm glad that I didn't put real money into one-pound or even two-pound clubs made for the purpose. I'd already be beyond them after having spent money I don't really have. I've added another piece of pipe and am up to three and three-quarters pounds. Maybe I'm not going to be able to progress beyond this weight. With my limitations, I may not be able to work out enough to grow from this weight. If I reach the point of going to five pounds, I probably will buy a pair of proper clubs. If I try to do more with maces, I'll probably follow the same path. Your article shows one wooden mace with a ball that appears to be a steel sculpture of a human head. Is that a legitimate combination of materials? If so, could one "MacGyver" a mace with a shovel handle and a bowling ball or something similar for a beginning version? Again, I can see this being a good option for someone like me. I could make something that weighed about five to eight pounds but would have better balance than a sledgehammer would. I could probably make if from stuff lying around the barn. The lower weight would tell me whether I could even do the movements if I'm not fighting with the rotation of a sledgehammer. If I were able to step up, then I'd see about ordering the real thing. Before my health failed, I did some industrial firefighting at one of my jobs. We never did much with the axes or similar tools. Our training was mostly in fighting fires outside in piping, vessels, and other equipment. I remember how strenuous walking a hose over my head to drain the water could be. I always thought that would make a great exercise. My real job was engineering, so I wasn't doing fire stuff every day. I remember thinking that if I had to drain a few hoses every day, I'd have had great shoulder strength.

[@leisyma]

Hey Coach Vaughn thanks for the awesome video...how many weeks practice do you recommend at this level?

[@CoachVikingVaughn]

Thanks Leisy, I have a whole Beginner Steel Mace Workouts article (with more videos) to answer that in detail here: www.coachvaughn.net/blog/2018/11/17/steel-mace-beginner-workouts

[@manuict4916]

I am on wheelchair which exercise it might be suitable for me with mace?

[@jean-guyvaval8386]

Hi coach Vaughn. How many reps would you recommend per exercise in this steel mace beginner workout? Thanks for your help.

[@CoachVikingVaughn]

Hi Jean, the workout reps are in the description

[@malpert1000]

Thanks for this beginner workout 💪 i might have missed it.. How many times a week we should be doing this workout?

[@CoachVikingVaughn]

At least 3 times a week

[@jeannefronda4653]

Thank you for your great content! What rack(s) do you use to store your maces and clubs? TIA!

[@CoachVikingVaughn]

Thanks, my racks are custom made from wood by my Dad. I go more into it in this Steel Mace FAQ video: m.kzbin.info/www/bejne/lYbaaGh4etZ0aZY

[@jeannefronda4653]

That is so cool! I will check out the video. I'm not handy, but I know someone who is who could probably make them, then. Really appreciate it.

[@futbol1972]

I just wanna a macebell to strike a tire. Which weight for a fit 49 year old male 178lbs and a female? By the way I used to have a 10lb sledge hammer.

[@CoachVikingVaughn]

If you actually watched the video fully - you'd find the answer here: 3:40

[@air_rok]

I have 10,15, and 20 lb maces. I Started this workout every second day with the 10 or 15. Is that too much, and could I do it everyday?

[@CoachVikingVaughn]

As long as you don’t feel overworked and your elbow tendon’s aren’t feeling smashed - that shouldn’t be a problem. Those weights are all solid start out with. So if you feel like your form is off with a 20 pound I would lower the weight until your technique feel solid with all the exercises.

[@air_rok]

Coach Vaughn thank you for the quick response. Couldn’t do a 360 with the 10 and started with this workout . After a few weeks I can do 360s with the 10 for 5 sets of 10 per side and now am able to do them on the 15lb, working on flow, perfecting form and volume now. Thanks for the workout

[@CoachVikingVaughn]

That's awesome, glad that worked. Sure thing, you're welcome.

[@owenwright4927]

Gotta question if anyone can answer I recently bought a macebell just wondering how I programme it can use it in my normal workouts? With weights etc ? Or do I have to separate them ?

[@CoachVikingVaughn]

That's loaded question, but I would separate them in the beginning phase so you can focus on the mace in one workout. Your ligaments and tendons need time to adjust. Once you feel you're becoming more experienced with it -- you can add more supersets with it. I like doing 10 reps of heavy kettlebell swings, and then 10reps of steel mace 360s each side for 10-15 rounds for example.

[@owenwright4927]

@@CoachVikingVaughn I see thanks for the help I bought a 5lb macebell which at first thought was too little weight but realised how wrong I was it’s so hard 😂 better to learn the movement and be safe thanks again

[@ffbarnette]

What are the bat things in the background called

[@CoachVikingVaughn]

Those are steel clubs. I have a lot of workout videos on my channel on how to use them. Just recently made this beginner video for them: m.kzbin.info/www/bejne/pp7bZoewjNmGnJo

[@PiffFighting]

Can I split these into upper body and lower body

[@CoachVikingVaughn]

"The body is not built like Frankenstein" -- Dan John

[@santanaechavarria3755]

What are recommend reps?

[@CoachVikingVaughn]

Workout is in the description

[@user-yp9nz6bs9q]

I'm glad it's labeled beginner steel mace workout, or I might have thought it was intermediate.

[@CoachVikingVaughn]

Ya, I've had a lot people ask if it's possible to do a steel mace workout without doing pendulums and 360s and how to build up the strength for them. So I made workout simple, but still challenging for someone new to this.

[@pawnpusherlive]

How do I get forearms like those?

[@CoachVikingVaughn]

Kettlebells

[@chrismanning217]

That looked like a heavy ass mace, over 25 lbs?

[@CoachVikingVaughn]

It was 40lb Apollo Mace. I'd figure get a workout in while filming lol I don't recommend it unless you're crazy like me doing it for a couple years now

[@renzlabasano1739]

how many sets and reps bruvs

[@CoachVikingVaughn]

In description

[@SonnyBonobo]

Clouds over California

[@CoachVikingVaughn]

🤘🏼Seen them three times live and the pit is always insane when they close out with that one 🤘🏼

[@michaelkeller7471]

Couldn't I use a sledgehammer?

[@CoachVikingVaughn]

No, completely different handle length, material and head shape. I wrote a whole article on the differences here: www.coachvaughn.net/2018/12/22/differences-between-steel-maces-amp-sledgehammers/

[@drfunkenstien2863]

Lot of people who say its better to save money using a sledgehammer clunk themselves in the knees, etc. by accident then end up buying a mace after that

[@CoachVikingVaughn]

Exactly, my videos still get hated on for that fact. Lol if you ever need to give someone the differences - send them this detailed article I wrote: www.coachvaughn.net/blog/2018/12/21/differences-between-steel-maces-amp-sledgehammers

[@carlosviolante9826]

Dumb question but what's more critical steel clubs or mace? Let's say for shoulders if that's a tough question.

[@kordelic]

Y’all never tell us where to get a good mace bar

[@CoachVikingVaughn]

I have a Steel Mace FAQ videos linked here with brands: www.coachvaughn.net/2020/05/05/steel-mace-training-faq/

[@munkyboyh8su]

I'm the idiot who started with the 25 lbs. I still love it though.

[@CoachVikingVaughn]

I was lucky that a psychical therapist showed me the steel mace at a course first. I would’ve done the same lol