Mace 360 - a FUNDAMENTAL human movement - mace movement 1

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[@greatrixbrad]

Not all the videos show just how strong MW is, but these Mace 360s with 35 lbs leave no doubt - Wow!

[@MrSteeJans]

It speaks to his discipline in applying the same technique and also breathing regardless of the weight, which is the way it should be. I think what happens, is when we hear the breathing with a lighter weight, we mistakenly interpret that as 'effort' expended......but when we see the exact same method with heavier weights, with zero deflection, then we realize - yup, he really is staying true to the method, which for me just adds to his credibility......and holy shit does he make that 35lb mace look like a toy.

[@jasonmurray4714]

Tell me about it. I am doing it with a 9lb mace. Just got a 15lb and tried it, wow very much harder.

[@jasonshields9501]

Damn! 35lbs! I didn't realize it until I read your comment. I just ordered my first 10lb mace and had to go and order a 5lb one to begin with! Lol

[@motorcyclescene]

35's!!! holy moly! THAT'S HEAVY!

[@anindyabiswas6789]

His goal is to swing an 80lb club/mace (for time) someday! He is truly a guruji of real human movements...

[@healthleetprequel2014]

7:40 I love this exercise because of the prevention of the "old man" posture.

[@AutoExpertJC]

Awesome video MW. Thank you. Totally agreed with your comments at the end re: anti-aging and posture improvement. I started KB training a year ago, then moved to clubs and now maces. I've never been more upright. It certainly counteracts hours of computer-based work per day... Plus, there's a huge cognitive dimension to swinging a weight around - you are compelled to do the right inputs at precisely the right time. It demands focus.

[@gedwardnelson]

Good to know. I also spend hours and hours a day in front of a computer and currently it shows.

[@kettlebellken]

Right on John.... I too migrated to Kettlebells 8 yrs ago at 50, and last year began utilizing macebells & clubs

[@kettlebellken]

Totally concur. I too have gone thru a similar training migration... focus so key with clubs & mace. Delivers incredible mobility benefits. Feels great at 58.

[@TheFlowingDutchman]

Hey mark, great tutorial on the 360!!

[@MarkWildman]

Glad you liked it

[@TheDimskiy]

Yes! Finally a mace video. Thank you! Please a few more videos on maces!

[@ethnomuse]

Thanks Mark. I have been binge watching your videos and learning a lot. Great Job!

[@Rezilium]

Absolutely brilliant video. Thank you

[@Lionelltd]

It's the video I didn't know I wanted. Again thank you for your great great work!!

[@5.dot.connector]

love your clarity

[@annettewagner8116]

Every time you make a video about things i think i already know...i learn fundamental new things about a movement or an exercise 👍 thank you your videos are simply awesome!

[@NaturalMobility]

Great video, very well explained. You are a gifted instructor, thank you for sharing.

[@manjitrupbikram]

Definitely one of the two most practiced fundamental mace(gada) movements in India - the other being the 10 to 2s. A core movement for martial artists. Thanks for a great upload.

[@richardhanechak2177]

Excellent instruction designed to limit injury and maximize results. Thank you.

[@SuperBmayes]

Mark....I'm working on purchasing a Mace; however at the moment I'm perform my halo with my HydroCore Bag....great movement and workout! Thanks for all the advice!

[@xyzct]

Superb presentation. Thank you.

[@usernametaken2tekken]

Love the breathing pattern. V informative. Many thanks!

[@patriotsforegolf9859]

Just got into researching 360 Mase workouts and this is by far the most easiest to understand especially where your hand movements are or placements and the actual process everywhere else I looked it was so complicating that I couldn’t even see what was even going on because they were keeping us going fast fast fast but thank you very much I believe if you’re going to change to the other side rotation you change your hand placement up or down

[@Barrrt]

Awesome vid man. Thank you. So much goodness in one vid..

[@MrSteeJans]

One of the most subtle points you make in the halo video, that really makes a defining difference in all shield casts and mace 360s is to make sure your thumb kinda grazes the back of your shirt collar (that's how I think of it). Such a simple and subtle thing makes a huge difference in the outcome of the flow. Another excellent breakdown! Looking forward to seeing more mace videos, including some Mace nerd math! By this I mean - I am defaulting to every exercise being a 10 minute module within the Tetris program, starting with 10 sets of 10 EMOM (major exception being the Turkish Get Ups), and incrementing accordingly every week as per your program design and nerd math video. I'd like to know (for any exercise) when you feel a deviation or different pattern is recommended (higher rep counts, higher time limits, etc.), and examples of what that might be. For example you've made multiple comments about heavy clubs being worked with 'hundreds' of reps. I assume the mace probably falls under the same ideology. I'd just like to get an example of some of the base nerd math for the heavy clubs and mace, as it differs from kettlebells. Then I figure out what weight works best for me to fill that pattern. Thanks again.

[@CVW74]

i thoroughly enjoyed your video. thank you

[@scottallen2190]

Great information great video! Thanks Mark

[@richardhanechak2177]

Fitness, flow and strength made beautiful

[@andrewharrison7164]

Sweet vid. Concise and to the point. Cheers

[@melroberts7987]

Obviously a martialartist yourself, I def relate to your vids the most that I've found on youtube. Subscribed and shared.

[@michaelbadior7864]

Thanks Mark your mace work and why was just what I needed. 🙏🏻👊🏻😎

[@brentondudley3925]

Mark, I cant like your videos enough. You are concise and clear on your tips and instruction. You explain things in a way that helps me learn. Thank you and keep up the good work.

[@motorcyclescene]

You can tell he really knows what he's talking about and isn't just copying someone else.

[@brianh8801]

Turning 59 tomorrow and have been working to get healthy. Was up to 317 at my heaviest and am 256 at the moment. Have lost pretty much all the weight through diet, but want to get stronger as I continue to drop weight. Really want to focus on core & posture to help mitigate the inevitable aging process and have enjoyed your common sense approach. Also appreciate your videos focused on being overweight and the limited mobility we incur. Didn’t realize the difference in weight I’d been carrying until I walked about 40-50yd with 20lb dumbbells in each hand this past summer, so I could totally relate to your sandbag analogy. New Year’s Goal is to eat healthy (slipped a little during the holidays), incorporate more strength/core exercise, and get down to 215 or less. Kettle Bells & Steel Mace on their way from Amazon. Take Care 🤙🏾

[@WIDOWMAKER8000]

Best video explaining 360 thx man .. keep it up

[@p.t7495]

Yeah I made a mace, outta concrete,after watching aye KZbin DIY ,been practicing for a few weeks. I know why they call it aye mace now, cause I almost knocked my own block off lol first couple attempts. But continue my journey & proceed with more caution. Ur content has been very helpful & enjoyable thanks a lot WM.

[@Lion-qi8ej]

Tremendous Mark - Thank you.

[@greggyaeger5809]

Great stuff as always my friend! ✌🏻

[@motorcyclescene]

I'm brand new to this equipment. I've scoured YT for information. You sir, are the number one source for a clear explanation on how the Macebell is used. Thank you.

[@MarkWildman]

Well, there’s nearly a 100 of these so that should keep you busy

[@jasonmurray4714]

Well we have a new "must have" excercise. I'M IN! Got to buy me some clubs and maces.

[@lanceridings8513]

Since I started watching your videos, I've become visibly wider as a person. The way people look at me when they see me coming now, with a look of awe and intimidation in their eyes, is the most satisfying feeling associated with getting in shape. I feel big. I look big. People treat me bigger. I'm no monster just yet, but I'm truly grateful for the instructions and encouragement you put out into the world. Keep up the great work.

[@motorcyclescene]

It's a gift that keeps on giving!

[@JProdigal]

I have shirts ripping at the shoulder and underarm now. It's crazy.

[@rickskellig4652]

You sound like Mac from It's Always Sunny 😂 Have you put on even more mass in two years?

[@Rideslow6977]

Finally found something without a bunch of unnecessary BS in a video. Thank you for your help. New subscriber.

[@sawdustadikt979]

Mace work has drastically changed my posture. I’m 43 and a carpenter. Depending on the project, I spend a good amount of the day looking down with a toolbelt, or now tool vest pulling on my shoulders. A lot of my training to to do the reverse, opening up my range of motion in my neck and shoulders so I don’t get stuck. Between foam rolling and mace work everything changed. I tried so many different training modalities and nothing had as much of an immediate effect. I use sledgehammers. I know maces have a longer handle but at the end of the day I’ve had a massive effect with the hammers. If I want, I could mount longer handles. I got every size of Collins wood handle hammers. So thats 6-8-10-12-16-20lbs for those curious.

[@hugocervantes2199]

great content! Kudos!

[@adamroden8790]

When we do single hand mace 360s, do we still start and end at the centre line of our body, or should we start and end on the side of the arm swinging it ( elbow against body, fist in line with hip, like with single arm club)? Cheers Mark, you've no idea how much your videos have changed my life since I first found them in August 2019!

[@whiskych1030]

I like your explanations

[@BenMoerland]

I hit the lower left side of my back on my first day, glad it was a lighter mace. I can see it’s benefit along with a lot of other excersizes. A little bit hesitant on the swinging movements now... I guess I’ll have to watch this video a few times..

[@etilrets]

Dear Mark, Excellent demonstration. I have been doing this recently and was pulling the weight over my shoulders in second half of swing. Now I understood the right way!!! One question here... I keep my glutes, core tight and do locking of knees during that pull over just to maintain body balance. Question - how do you keep your lower body in this? And using 30-35 lbs with such an ease 🙄🙄 shows you are super strong man 💪💪💪. Thank You so much for such inspiring contents always. God bless you always 🙏🙏🙏

[@nickdunning9683]

Great video...I’m going to have check my form in a mirror, but I think you may have provided me the reason why I keep a sore wrist

[@NightsMay]

I bought a 13lb mace, it intimidated me at the beginning. But now it's becoming more fun as I am using the lever and momentum, instead of fighting against it.. The first few days, I wasn't swinging the weight high enough, mainly because I was worried of hitting and breaking my leg.

[@chris6645]

Thanks Mark.

[@originalmacefit]

Well-said, Mark

[@hiphopinfukuoka]

Hey Mark! Thank you for this video! I want you to know that tonight I got my first mace. I’m going to study your videos. I did not join the aikido class yet. But I plan to do so it’s near my house.

[@kettlebellken]

Brilliant 👏

[@gijsdejongh6977]

Iam very curious what kind of rep range you would recommend aiming for. Ive been improving my technique and aiming to do 100's of reps non stop. Currently 100 reps with 22lbs is my best 🤠

[@jayp7936]

Thank you

[@bryanchrist8876]

Coach, you are my go to guy for all kettlebell training. And the most shared channel by me. And now that gym has their first mace. I'm hoping to get all your advice and knowledge of this new tool.

[@MarkWildman]

There are a lot of vids here for you.

[@MarkWildman]

Ask any questions you want. Answering questions helps me understand what I’m saying better

[@prabpharm07]

Great to see a mace work out at your channel. If I'm not missing something this is perhaps the first on this channel. Kettlebell, clubs, and mace; now it's complete - the recipe of conventional strength training. As, I'm from India', mace and clubs are the conventional methods. Although, Indian wrestlers go really heavy with maces and clubs, I mean, as heavy as 90 kg. What is your take on Bulgarian bags' position among clubs, maces and kettlebells, for strength and endurance training?

[@craigalagna7881]

Very informative, I was rotating the mace the wrong way, thank you.

[@clappersox]

Great to have some Mace work here! My first Mace was a 10kg, it's been quite a tough learning curve, doable, but no cake-walk. I'd recommend something a little lighter first time out.

[@vicsophios5892]

I would agree that 10kg is a tough task. I started out with a 6kg and moved onto to an 8kg and it might only be 2 kg jump up but the leverage makes it feel so much heavier. BTW I will be buying a 10 kg very soon.

[@clappersox]

@@vicsophios5892 I think you've taken the correct approach. I did find I was able to choke up a little on my grip which reduced the leverage, but if i was starting out again i'd be looking at a 6kg.

[@gedwardnelson]

Hey. Speak English for us Americans. LOL. We ain’t got no kg’s over here.

[@HickLif3]

@@gedwardnelson You literally just multiply it by 2.2. It's not that hard. I say this as an American also

[@grantsmith505]

​@@gedwardnelson Lol, speak english you say In England, like the whole rest of the world, people use the metric system Only USA seems to find it too hard.

[@bboydevs03]

Dang, that had some great quest

[@healthleetprequel2014]

All of this equipment used in this channel are fascinating. I wish they sold them in normal sporting goods stores.

[@MarkWildman]

10 years ago it was nearly impossible to get this stuff. In another 10 this stuff will be everywhere.

[@vicsophios5892]

@@MarkWildman here in Australia I was looking for a mace approx 3 years ago and through sheer luck I found a guy (the only person) who not only sold them but was responsible for bringing Rik Brown to Australia for some seminars. Many thanks to Jason Griggs for that. Since then it has exploded here in Australia and maces can be bought from many gym equipment suppliers.

[@roryyoung4844]

Thanks for this Mark. Where would you recommend putting mace 360s in your Tetris of training? Would you have it as an activation movement or would you look to run an entire workout with the mace?

[@vadimchevvie]

Hi Mark. Do you work with sledgehammers? As in doing casts and pullovers from behind and hitting a tire or similar. I'm curious to try it out and wonder if you have a brand to recommend that makes sports-oriented sledgehammers. I assume the main difference from a mace would be the elongated head shape that works well for swings and momentum ... and for hitting things. Would hitting with a heavy mace work the same or maces aren't meant for that?

[@sambsialia]

Ever do slackline? I love it.

[@user-rv5zp5mc5l]

I'm 76, and 18 yrs of that 3/4 century I worked underground in the coal mines at seam heights less than 48". Therefore coal-miner-posture replaced God generated posture at neck, thoracic-6 vertebrae, and standing straight up (NEVER underground). My shoulders are normally rounded completely forward. The 360's, are the correction for two decades of forced deformity. This will be absolute necessity for me in lieu of Hydrocodone daily taking out my liver, kidneys, etc. Thank you for giving creative thought to a simple product. Hoping you reacquire fat handle mace to your product line again soon. One sale upcoming sir.

[@estelallanospt]

Hi @MarkWildman With the 360 mace swing, to keep the movement balanced, is it necessary to learn how to do it in both directions? Right hand on top as well as left hand on top? I tried but I do struggle with the latter. Your advice would be much appreciated!

[@KarateRustamRoshchin]

Thanks Friends 🎯💥💎

[@mrjro68]

Hi Mark how much do you weigh & how tall are you I asked because to see if you used a gada alot heavier weight ?!

[@Reducer]

Ha, I've been meaning to ask if you'd do some mace stuff and then this popped up. Now that I've been WFH for way too long I decided to finally start working out at home. Could only get a 6kg kettlebell to start with, and that instantly felt too light. Got a 7.5kg mace, thought that wouldn't be a problem since a 6kg kettlebell was too light, but imagine my surprise! Now I have a 4kg mace so I can learn the fundamentals properly. Will keep working with that one for a bit and then maybe get a 6kg one before I try the 7.5kg one again.

[@Barrrt]

Yeah 6kg kettlebell is too light to challenge you. Great for doing movements for the first time I guess, but in order to do the movements properly and enjoy overcoming a challenge I'd say you need at least 12 for swings. Don't take my word for it though.

[@ClaarTube]

Onnit steel maces in stock currently FYI.

[@MrSphinchee]

How do you program reps/sets for mace swinging?

[@jigssscupid8836]

I used a sledge hammer, 15lbs. I tell u....it's super awesome, I'm feeling the burn

[@loudcryofthe4thangel]

Interesting hearing about these essentials: Cleans, presses, swings, rotation (mace)...any others??

[@djevlhelvete]

I'm guessing some sort of squat...goblet maybe (Dan John's Armour Building Program comes to mind). Would like to hear what Mark's input to your question could be too! Hope he answers!

[@mdoyle1073]

What happens if you lift your arms higher in relation to your head. Will it harm your shoulders or just involve other muscles. How long should you train with lighter beginner weights before moving to heavier maces etc.

[@vicsophios5892]

Great video Mark! I was very fortunate to be trained by Mr Maceman Rik Brown a few years ago and you have reinforced many of the things that Rik teaches. Another staple exercise of the mace is the 10 - 2. I'd love to see your tutorial on this at some point.

[@MarkWildman]

Tomorrow

[@Clymmer]

I don’t have access to a Mace yet. For the last three months I’ve been using an 11 pound asphalt tamper that I had garage and it’s been a really nice way to get into the Mace swinging exercises.

[@prabpharm07]

You can have a DYI mace, made up of a bamboo stick and concrete. Most of the conventional gyms in India use that stuff, heavy and crude. Please check the stuff by @Paul Taras Wolkowinski. I feel that guy is an authority on mace work out.

[@sampaisley4645]

Wouldn’t a sledgehammer serve as a starter?

[@danielpederson1630]

@@sampaisley4645 I use an 8 lb sledgehammer that seems to work pretty well

[@shaungregory1827]

Mark - I think it's great advice that you stress the need for the top hand to go past the opposite ear when starting out with the 360's. When I was waiting for my mace to be delivered, I watched a lot of videos of different movements and often saw that most were showing the alternating 360 but never showed how to get there. As a result, I didn't pay attention to hand position at first and given that I have shoulder issues, I found the 360 very tough - lots of pain and weakness when I took my left hand on top past my left ear at full extension. I dug around more and I found a video you posted a few years ago of a 2 handed heavy club shield cast - in that video you demonstrated the move with the top hand going past the opposite ear. Since that movement looked very similar to the 360 (just with a smaller lever), I decided to adopt that same approach to the 360 - and like magic I could perform the 360 with full extension when performing it this way. I've not tried the alternating 360 yet because while I've seen improvement in my shoulders, I haven't seen enough improvement yet to make me feel I won't cause damage at the moment by altering my technique - that's a goal for a few months down the line. I do feel it's a very important thing to stress - especially for newcomers to this type of training.

[@guyblew1733]

I will have to look up the steel mace you list you use and the steel club. I can use no doubt for strengthening my shoulders. Hopefully do away with the piping from tendons that are getting caught in the socket or whatever is causing them to pop.

[@MarkWildman]

Adex mace and club

[@guyblew1733]

@@MarkWildman okay thanks.

[@gerdsiebern9648]

Perfect💪💪💪💪💪👍👍👍👍👍😉

[@keithb4077]

Awesome content MW. I salute your unbridled insistence on the value and vital need of these movements, as well as your demystification of branded names and buzzwords. I've been making my clients adopt these movements in their functional training for several years now, with great effect on their mobility and stability of their wrists, elbows, and shoulders. Here are some of my faves that I picked up over the years: kzbin.info/www/bejne/jV7Od4Gbr7tpicU P.S. I want to see a vid of Jack Black doing mace and clubs! :D

[@MarkWildman]

nice

[@scottweinstein3031]

What's a good metric for moving up in weight on the mace? I've seen both "move up in weight when you can do 100 reps" and "move up when you can do 60 min of continuous effort"

[@gedwardnelson]

I like the answer you got. It really helped.

[@connorcampbell7642]

What’s the meaning behind the shirt?

[@enzosurdam]

There is no flow without the fundamentals... thank you for creating all these excellent videos and sharing your knowledge 🙌

[@MarkWildman]

Thank you for watching

[@simonrobson2293]

I'm 61most of my adult life I've done some for of physical exercise,also very physical jobs IE digging out basements Recently I've bought two steel maces and three steel maces.A game changer it's functional training Ive got to admit I do prefer working out with the steel clubs I've a ten kg a twelve and a fifteen ,for me doing 360with ten or twelve kg club is better for me

[@yazan80]

Seems Im gonna need to find a new mace to buy =D

[@jefc3333]

I didn't see anyone catch that you say, top hand goes past opposite ear, but when you do the 360 your top hand goes by the same side ear.

[@mattdempsey8173]

Great video Mark. Will these 360’s put on muscle?

[@MarkWildman]

Yes

[@alexelias9376]

I get some nagging pain in one of my elbows along the rear of my arm. I try to make sure I fire the lat and core hard on the pullover but still feel it in my elbow

[@MarkWildman]

Go down and weight and re-train the whole thing. Work on your single arm shield cast with a very light weight.

[@ForteanEnquirer]

Would you recommend training in both directions, different hand on top, or is it fully symmetrical already ?

[@BeLhElHeSGUY]

You should still do both directions to avoid imbalances

[@BeLhElHeSGUY]

Mark is a big advocate of trying to even out everything. If you something on one side you should do the same on the other

[@MarkWildman]

Everything is even

[@witheredserenity3183]

You have inspired me to buy a mace. is there an order of operation for the mace?

[@KsChina]

Checkout his still-growing mace playlist. It build from from simple to complex and he now has over 100 vids on it. Outside of this channel, MW works with Summer Huntington of Flow Shala a fair bit and she has YT channel with a bit of her mace content and she has an online coaching platform. There's Leo Savage and his YT channel teaching "Steel Mace Flow". There's plenty more out there, but Mark's playlist has strong technical instruction for free. If you get bored or are drawn to another aesthetic, explore you options!

[@judahlyons1284]

DAMN HOW MUCH DOES THAT CLUB BELL WEIGH? 35 lb Mace! MUST BE PAINTED STYROFOAM! And air valves under his arms to make his guns look so huge!

[@LoreMIpsum-ng5my]

F*cking (a)maceing as always. 👍🏽💪🏾

[@jobinjohn7836]

Is a heavy sledgehammer (15 lbs head, 36 inch handle) similar and enough instead of similar weight mace? Thanks

[@MarkWildman]

Yeah. You just won’t be able to do coin flip movements with it, but it will work for 360’s for sure

[@av7726]

Is the steel mace 360 movement similar to kettlebell swings where 100 reps is a good benchmark to aim for?

[@MarkWildman]

Yes

[@I___Love___U]

Was messing around with a mace yesterday for a while and it tore my hands up. Am I doing something wrong?

[@MarkWildman]

you're hands can get really torn up. build up slow so your hands can toughen up

[@dragos8839]

Should you alternate hand grips and sides when doing this exercise ?

[@MarkWildman]

Yes

[@ctowen5222]

The link for Onnit doesn't show a 30 or 35lb mace. Where did you source them?

[@MarkWildman]

Amazon I think.

[@shoguntx77]

Have you tried the Wolf Brigade Mace ?

[@MarkWildman]

Nope

[@islavistan]

Could you recommend a starting mace weight to get? I currently train with a 15 lb club, and 24k/32k bells for reference. Thanks!

[@MarkWildman]

10lbs. It’s light but the goal is 60 min nonstop

[@islavistan]

Mark Wildman thanks!

[@brentondudley3925]

I have seen some say you move in the direction of your bottom hand. Does it matter?

[@MarkWildman]

Yes. Are we saying same thing. Top hand past opposite ear

[@tomiskalmar]

Any downside swinging the opposite direction: bottom hand towards the opposite ear? I am not sure if it is the short length of my humerus but doing that way I have more clearance around the head. I am bald as you are so it's not even that I am rocking in mohawk.

[@MarkWildman]

its much more complex and therefore difficult for the shoulder joint. an advanced move if its done single hand

[@tomiskalmar]

@@MarkWildman thank you, will stick to it

[@franciscoroman5171]

Are over 25 lb maces worth getting I have a 10 and a 20 and a 25 but I'm wanting a 35 or a 40 is it worth getting?

[@MarkWildman]

I think so

[@fabianaubry3555]

@MarkWildman What weight would you recommend to start with mace?Thanks :)

[@mrjro68]

I know you asked Mark but for me I started with 10 pound macebell then 20 pounder 5 yrs ago

[@Reducer]

Metric guy here! I'm starting with a 4kg one (8.8 pounds). Going to keep at it with that one for a while and then step up to 6kg (~13 pounds).

[@MarkWildman]

10 then 15

[@mrjro68]

@@MarkWildman awesome !!

[@fabianaubry3555]

@@MarkWildman Thanks @MarkWildman ,thanks to your great advices I improved a lot,and I discovered Indian clubbells which are a lot of fun ! :)

[@1911Earthling]

Mark mentions in one video of a man who could do a thousand shield casts with a EIGHTY pound mace.

[@elmhurstenglish5938]

I'm confused...shield cast and 360 look identical to my newb brain. Maybe a subtle difference in that with shield cast it looks like you actually pull over shoulder rather than relying on a wide swing finish.

[@MarkWildman]

The shield cast and the 360 are two different names for the same basic movement pattern that has been altered by the length of the implement. If you get good at the single arm shield cast with a club, you will get good at the 360 with the Mace.. it’s all about rotation about the vertical axis

[@dougmoore5252]

I still workout with double kettlebells.