Mace Swinging Tutorial 1. How to do 360's.

[@andyrichards587]

I am currently having my first ever swing with a mace. This is the video that guides me in this moment. Thank you.

[@iandvern29]

Thanks for these very inspiring films - today I made a plate loading mace which I hope will enhance my kettlebell training - I'm looking forward to the coming weeks of new training. Thanks once again.

[@Wolkowinski]

Thanks for your comment, I am glad you found the video informative. The Mace is a fantastic piece of equipment, I use it every other day in my workouts.

[@illestdomer2005]

Great video: the mace is very humbling where I thought I was strong enough to do this with no experience only to find my form is terrible.

[@henrychang1821]

This is one of the best Mace Swinging videos that I have even watched! Great job!

[@Wolkowinski]

@cochabambas Thanks for your comment, the mace is a training tool that takes time to master, so start slowly and build up your strength, it is really worth it. Glad to hear that this video helped you.

[@Wolkowinski]

@keekie2250 Thank you for your comments, let me know how you get on. Am doing a follow up for 10 to 2's, will post as soon as it is finished.

[@orangetree836]

Hi paul. I’ve just started mace swinging. I had a shoulder surgery in 2016 so I’m taking it secure and slow. Do you know people who have benefited from mace to “rehab” their shoulders? Thanks for the great insights

[@rolandgulyas6240]

Paul! Could you make a video of how to improve shoulder mobility?

[@cochabambas]

Great video, it sure has cleaned some doubts I had.

[@1755ottoman]

Paul would you please comment or make a video on benefits of mace. When use KB, Indian clubs, Clubbells is the mace more of the same or worth the investment? What do you find the mace improves the most in the body?

[@Wolkowinski]

I am a great fan of the following combination. Mace, KB, Indian Clubs & Persian Meels. My interest in clubbells has diminished as I do not think they swing well as they are too short. With KB's you drive forward with your hips, with the mace this a lateral movement, it requires counter balance with the upper body which is driven by the core ( biggest PLUS). The exercises provide huge cardio, which you can moderate by changing speed, faster & slower. Don't get caught up with long & thick handles and massive weights, following my visit to India, you need a 4'6" handle and 10 to 12 kgs, the Indians consider this the seemingly perfect combination. I highly recommend the mace, it's bit of a learning curve in understanding the correct arm positions behind the head. Have a look at my notes:- www.indianclubs.com.au/gada-mace/ If you have any more questions please ask.

[@Wolkowinski]

@luroh Thanks for the comment, I hope this helps to get you going with your mace.

[@Leather-cy7to]

Paul, i have been doing MB swings for a couple months now. Just last week I went up to a 30 lb MB, and the strain or soreness I feel in my lower triceps area just above the back of the elbow is pretty interesting. I am hoping it is not tendon related, but is just part of the break-in period where those thinner muscles are handling loads they've never felt before. Are you familiar with this area and soreness I speak of? Thanks, and great videos sir.

[@Wolkowinski]

@FitnessForOldFarts Thank you for your comments, I hope you find this information useful in your training.

[@Wolkowinski]

Hi Santo, The mace weight for a beginner depends on your strength and build. Lightweight 6 to 8kgs. Mediumweight 8 to 10kgs. Heavyweight 10 to 12kgs. Try to buy a loadable mace, so that you can increase the weight as you improve. Remember that the mace is swung for endurance, take care to keep good form at all times, if you tire, rest and go again, avoid going to failure and injuring yourself. Regards. Paul

[@kevinherlihy9471]

Your hand direction is opposite what I learned. Upper hand index finger points in direction of swing. Yes? Does it matter? You seem to be doing quite well.

[@Wolkowinski]

I know some instructors say, upper hand index finger points in direction of swing. This is wrong, because you have to be able to swing left over right and right over left to both sides of the body. Traditionally the 360 is a one arm swing not two arm, but swinging in both directions prepares you well for the 10-2 swing.

[@hammer1794]

what,brand is the mace bell

[@Wolkowinski]

Hi Hammer, I bought it about 8 or 9 years ago, they no longer make them, I'm afraid. Best to make your own. www.indianclubs.com.au/gada-mace/home-made-clay-pot-gada-mace/

[@nikfeo]

Thanks!

[@hammer1794]

i think,the mace,could also muscle a body up,what do you think,mr paul.

[@Wolkowinski]

Hi Hammer, The mace is a full body exercise, and amazing for the shoulders and upper body

[@44theshadow49]

i dont think this was the kind of mace i had in mind but whatever

[@WR4SSE]

Hi Paul, I have made a video response to this. kzbin.info/www/bejne/qZLbeYmdo89lacU