BETTER Steel Mace 360s in 13 Minutes

[@Alpenlachs1337]

Love your videos. Wonderful flows, easy to follow step by step instructions nad nice technique videos like this one. Thanks Mate !

[@flowmadesimple]

Your comment made my day! 🙏 I'm so glad you enjoy the flows I teach and also enjoy when I break down techniques. It's an honor to share what I've learned with people like you. Thank you so much for watching and commenting!

[@Alpenlachs1337]

@@flowmadesimple My pleasure ;)

[@johnwebster5478]

Outstanding - the check list is a great idea.

[@flowmadesimple]

Thanks, I'm glad you appreciate it! And thank you for watching. Let me know if you have any questions!

[@pgauthamkumar]

Thank you

[@flowmadesimple]

You're very welcome! Thanks for watching 🙏 Good luck on your 360s!

[@Rezilium]

fantastic video!!!

[@flowmadesimple]

Thank you! I'm very glad you found it valuable. I appreciate you for watching and commenting!

[@Stan-ug9mx]

Thanks for this video. I was making all four of these mistakes my first time using it. No wonder I struggled at times. I have a lighter Mace coming so I will use that to get the technique down and take that tension off of my joints . Especially since I am a novice.

[@flowmadesimple]

For sure, I'm glad this video came at a good time! I think you'll really excel with the lighter mace. The 360 is a very challenging movement so definitely give yourself grace as you learn and refine the movement. Just so you know, I have a new course that I haven't officially released yet that covers both the 360 and Mill in two 60-minute masterclasses. I break them down into 21 very specific skills, and also include programmed workouts. If you're interested in the course, just let me know! Thanks for watching my videos and commenting. Good luck with the 360 and enjoy the lighter mace!

[@Stan-ug9mx]

@@flowmadesimple I got the 10lb Mace 2 days early, so I have it now. What a difference in 5lbs. I feel better with it, but definitely glad I have the 15lb Mace.

[@flowmadesimple]

Awesome! Yes there's a surprisingly large difference for sure! I also prefer to have a lighter mace and a heavier mace to alternate between for my workouts. Stoked for you!

[@Misty_J]

great tips, thnx 👊

[@flowmadesimple]

You're welcome! Thanks for watching, and enjoy applying them!

[@jwvanderwekken7669]

What a great instruction video! Thank You very much.

[@flowmadesimple]

You're very welcome, thank you for watching! I'm glad you enjoyed the instruction. Let me know if you have any questions!

[@mytimetoshine]

Thankyou so much for this. Ive just started mace work. And your videos are epic. 💪😎

[@flowmadesimple]

That's incredible to hear!! Congratulations on beginning your mace journey 🙌 I'm so glad you're enjoying my videos, it's pretty cool to hear you call them epic 🔥 thank you so much for watching, and always comment any questions if you have them!

[@LordSnooby]

Great instructions. The one thing I noticed you didn't mention anything about turning the shoulders or hips to help with the push and pendulum. Though u did rotate your shoulders on the push. Do u think they r i.portant techniques?

[@flowmadesimple]

Thanks for watching and commenting! You're absolutely right that turning the hips and shoulders are important techniques when applied correctly. I didn't include them here because this video is oriented around making the mace's path more efficient, and less about the subtle body movements involved. I also observe that many 360 beginners will over-rotate substantially if given that cue too early, and I want to address rotation in a future video. Additionally, some 360 styles tend to focus on minimal rotation through the hips and shoulders, while more advanced 360 styles emphasize it. Thanks again for your great comment!

[@BlackonBlack-]

Dude, can't wait to get my first mace, and follow your workouts. What do you think, will I survive 6kg? I'm [male], 32yo, doing calisthenics quite regulary, pullups, dips, pushups and stuff, so more or less fit... I hope 6kg will not destroy me. 😅 I'll go quality over quantity anyways

[@flowmadesimple]

Great question! Based on your description, I think you will survive a 6kg 😂 but it will thoroughly exhaust you during each workout! I do have a question worth considering before you purchase that weight, and also a relevant idea regarding tradeoffs. And at the end I'll also recommend a great company to get high quality maces from - just in case that's valuable! - You mentioned that you do calisthenics regularly and are fit. Do you have significant tightness/instability in your shoulders or thoracic spine? If the answer is yes, I'd advise getting a slightly lighter mace. A heavy mace might put more strain on your shoulders as you learn movements (especially swings), which is why it's worth considering. - It's also worthwhile to consider the tradeoff of using a heavier versus lighter mace. A heavier mace will reduce the number of total reps you can do per set/workout which means less practice in refining technique. That said, you'll build more strength and cardiovascular endurance by using the heavier mace over time. Finally, I'm affiliated with White Lion Athletics because they make great maces at a variety of weights. They also have 'Scratch and Save' maces which are great if you're on a budget. There are also some solid maces on Amazon, and Onnit makes good maces too. Here's the link to White Lion, and if you use code flowmadesimple, it supports my channel which is greatly appreciated. 🙏 www.whitelionathletics.com/products/steel-maces-1-5-diameter-handle Let me know if you have any other questions, I'm happy to help. I wish for you to get the best mace for your goals and workouts. Thanks for watching!

[@BlackonBlack-]

@@flowmadesimple Thank you very much for the response ! Unfortunately (or fortunatrly) i already bought a 6kg one, just waiting for it to arrive. The good thing is that it has a slightly slimmer bar than the most American ones,, so its easier to grip. We will see. My shoulders are fine, i do full motion movements, go as deep as possible while training, also use elastics. But the lower back is messed up. Well, I will get a 4kg then or a 10 pound one if 6kg will seem to be a killer weight, will let you know 😄

[@flowmadesimple]

Nice! Definitely let me know how the 6kg goes, I'm curious to hear of your experience. Best of luck and I'm here if you have any questions :)

[@kostasm3750]

Hello,do you believe that the steel mace can affect the heart with the valsava breath?does it have an affect at the chest or some press on it through that swing around the body??thank u!

[@flowmadesimple]

Hi there, thank you for posting this important question! First, I'd like to be clear that I'm not a trained medical professional, and I advise that you seek a medical professional to answer this question. With my experience, I can only speak to steel mace movement mechanics. When using the mace in any movement, you will be contracting through the core to increase trunk rigidity in order to stabilize the spine. This includes swings like the 360. As you may know, valsava breathing will increase intra-abdominal pressure which will put pressure on the heart. So the answer is yes, performing movements with the steel mace will require greater intra-abdominal pressure which will put pressure on the other organs in the trunk of the body, including the heart. During the 360, the mace doesn't directly touch the chest but it does require mobility through the thoracic spine, shoulders, and pectoral muscles. So you may find that the pendulum part of the 360 (when it swings behind) will tighten your pectorals and therefore make your chest feel tighter. The 360 is a challenging movement and I highly encourage all practitioners to begin with a lighter weight than they think they should. This enables better technique and better control throughout the movement. Have I answered your questions? Thanks again for posting your comment, and please let me know if I can clarify anything I've said, or if I can answer any additional questions! Wishing you the best!

[@kostasm3750]

@@flowmadesimple Firstly i would like to thank you for your reply! secondly i must say that the majority of the doctors have no clue in sport science unfortunately.The majority of the doctors that are being enabled with sports, they know how to fix the knees or shoulder joints and they don't know about the affect of the exercise to the heart.The most common advice of them is "stop everything and start only walking"...ok walking is fine but...Thats why i try to understand by my self about that matter.I use an 8 kg mace for 2 and 1/2 years....my breath is controlled and continues with no valsava....360 swings and 10-2 exercise only....anyway...from my little experience i never had an effort with the mace like pushing a kettelbel up(valsava breath).Thats why i keep going at the 8 kg and i haven't yet jump to 10 kg...Thank you again!!!I just try to understand the effect of the mace to the heart.

[@kostasm3750]

Do we have actually valsava in 360???its a flow i mean...its not like bench press or military press...

[@flowmadesimple]

Thanks for you reply! I'm sorry that most doctors haven't been greatly helpful to you regarding this issue, and I admire that you've carefully explored additional ways of staying fit beyond walking. 360s and 10-2's are incredible movements and so much fun to perform! Again, I must add the disclaimer that I'm not a trained medical professional! But I'll add my two cents from a steel mace movement mechanics perspective. You may not be doing a valsalva breath during the 360 if you are breathing evenly. To my understanding, valsalva involves creating tension through the core with a full breath of air in the lungs. Holding your breath while contracting the core isn't necessary to perform 360s, and also isn't necessary for mace flow. The core is still engaged and can create the intra-abdominal pressure I spoke of before, but the lungs will be at varying degrees of 'fullness' because it's best in mace flow to breathe consistently and evenly. If you're interested in mace flow, I'd advise first trying Yoga, or something similar. The nature of movements in Yoga is a good proxy for how to flow with a steel mace because the movements are dynamic and require stable posture. Finally, I'd recommend reading the book 'Becoming a Supple Leopard' by Dr. Kelly Starrett. He's a brilliant physical therapist with a background in CrossFit and working with pro athletes. Much of the book focuses on overall mobility and performance, but he also talks a great deal about the core which you may find interesting. Thanks again for your comment and I wish you the best! Definitely reach out if you have additional questions. Thanks for watching my video!