Mace Training for Beginners and How to Avoid Tendonitis

[@mikerodbro57]

Any recommendations for that tendinitis you refer to? Already got it on one arm.. it’s so hard to back off workload and intensity when you are making progress. When I really warm up and wear a compression band it’s pretty good, but the next day it feels like hamburger. Great vid!

[@Sam-vk8xd]

You goal right now will have to be to continuously increase mobility and range of motion in the affected area. So for the time being you’ll have to think of you training sessions as “healing sessions” more than anything. Tendinitis (depending on how bad it is) usually take about 4-6 weeks to heal, most people keep it for longer because they don’t let it heal properly. Even though you may be in pain when you exercise do not stop exercising, if you avoid activity for too long, the tendons will become weak and may tear. The key is to ease into a light exercise routine. You should not push yourself too hard or work through pain during the session, but discomfort will be a thing. Best thing is to try and look for multiple sources of information about it, look up exercises and try them out, not all may work for you, so try and find the ones that do and stick with those. Stretching and joint rotation movements will be key. When it comes to equipment or machines use ones that allow for full range of motion and for your body to self adjust to the movement (for example no barbell bench press, switch to dumbbell bench press and so on). If an exercise is too painful stop doing it. Again, think healing. Your workouts may feel like they suck but improper training (I assume, and I mean no insult by that) brought about this tendinitis, take this time to go light and be really methodical. Stretch and allow plenty of rest and you’ll be back to 100%. 👍🏽

[@mikerodbro57]

Sam thank you! It’s been a month since that message - have actually seeked some sports physio help with massages and some active tissue relief/ graston work, am using the armaid and have seen a lot of improvement! Great content as always

[@stefanwolf8558]

Awesome stuff! Thanks for sharing. My elbow started hurting after doing macebell exercises for about a month. I found that doing dynamic macebell curls alongside 360's has greatly reduced my elbow pain. I noticed that the more I stretch my arm during the curl, the more comfort/relief I feel. So my reps are like this, macebell dynamic curl to the left, then to the right, then 1 rep 360, then repeat on the other side - I count this sequence as 1 rep. I usually do 10-12 reps. Hope this helps anyone who is experiencing elbow pain because of macebell 360's.

[@kettlebellmusclegain]

Nice.

[@manjitrupbikram]

That's a great idea! Thanks for sharing.

[@fraserdawson7415]

Hi Joe. Love your videos. How about this as an idea for a HIIT workout: work interval 1 is 30 reps of double kb snatch (10), press ups (10), jumping squats holding kb's (10). Work interval 2 is 30 reps of double kb thrusters (10), bent over rows (10), racked reverse lunges (10)? I would love to see you demo it. Cheers.

[@owenwright4927]

Hey dude great vid how do you programme the exercise ? Is it like you can do it for 30 mins ? Or is it like sets and reps ?

[@kettlebellmusclegain]

Many ways just like kettlebell endurance training .personally I like doing sets of 30 to 60 seconds. And alternating directions . A simple way to start would be Start with 10 sets of 5 each direction. Then move up in reps.

[@owenwright4927]

@@kettlebellmusclegain ah I see I’ll try that out thanks dude

[@hyperstix]

Thanks for this info. I just got my new mace 10 lbs. I'm gonna take it slow.

[@MrEmiosk]

Good, you confirmed my reasoning to get a full spread of maces, and it starts at 8lbs.

[@grantsmith505]

Agree. For something that will be doing for years, starting light is a good idea Steel maces are cheaper than dealing with injury I bought a 4 and 6 kg to start, and before they arrived went back and bought the 3kg

[@MrEmiosk]

@@grantsmith505 yeah, working to get the reps up on 8kg now. I just don't have the grip strength to endure 200 total with 360 degree swing and its various versions. That is my goal to pass in a training session with the heaviest weight before starting on the next weight. Quick 20rep sets warmup working up to the heaviest, then endure until the body starts to tire, after I then start going down the weights until it ends with stretching exercises. Water breaks as I feel the need. Seems to be working pretty well.

[@grantsmith505]

@@MrEmiosk Good process you are following Swinging mace is a multi year progression, so really master each weight with no rush to step up

[@gsueng05]

Great tips. Just got clubs and a mace recently.

[@kettlebellmusclegain]

Thanks

[@Sam-vk8xd]

Clubs and maces are super fun. I use them on my off days for recovery.

[@strongmandan]

Well I'm dumb and Just got a 20lb mace lol. Looks like I'm off to adex to buy a club

[@kettlebellmusclegain]

🙃

[@Sam-vk8xd]

Good video. Lots of really solid tips.

[@kettlebellmusclegain]

Thank you

[@a_fuckin_spacemarine7514]

Let the Dark Souls training commence! Serious comment now: Resitance band pulldowns helped me a ton when I had the elbow pain, didn't use high tension bands, just high rep pulldowns for warmups and cooldown.

[@andrewmn3024]

Wish I had seen this video before I jacked my tendon! Super helpful. Now I just need to figure out a recovery path for the tendon.

[@kettlebellmusclegain]

Hope its soon.

[@kettlebellmusclegain]

Anti inflammatory foods etc.

[@andrewmn3024]

@@kettlebellmusclegain Consistent iceing after use and some painful Lacrosse ball rolling and it’s getting much better, thanks!

[@User0resU-1]

​@@andrewmn3024update?

[@tonymontana3949]

hi you believe in gada or macebell the handle must long or short?

[@kettlebellmusclegain]

Short is better for strength i feel longer is better for endurance or Comp.,

[@tonymontana3949]

@@kettlebellmusclegain I find a can of tomato pulp who had 8.8 lbs and want make cement and put stick But i see the video and....lityle afraid

[@tonymontana3949]

Thought put stick 1.10cm

[@bradenwilborn6663]

I dunno I may live to regret it but recently I've been doing mace excersises with an old sledge hammer seems to work.

[@kettlebellmusclegain]

It absolutely works. Thing is no matter what hits you its gonna hurt lol. Mace or sledge. Ive done it too.

[@melroberts7987]

Great tips..thanks.

[@kettlebellmusclegain]

Welcome

[@trophallaxis6433]

Thanx!

[@kettlebellmusclegain]

Welcome

[@DenisAltunin]

zer gut

[@kettlebellmusclegain]

Thanks

[@DenisAltunin]

Sie sind gut gemacht