Mace Alternating 360 - the 10 to 2 - the Gama Cast - lots of names for the same concept - video 2

[@Hell_Inc]

jesus christ, that mace is absolutely legendary

[@MarkWildman]

mfreb on instagram

[@Hell_Inc]

@@MarkWildman can't find it. you sure it's spelled like that?

[@cardsfanatic]

@@Hell_Incmf_refab on Instagram. I believe that may be it.

[@marcosdoliva]

instagram.com/mf_refab/

[@Thebodyweightbadass]

An other great video, because of you and your channel I've purchased a mace, clubs and a hydrocore. It just changed my whole perspective on fitness and no looking back. Thank you for being there and being you. Made these times more palatable learning and growing from these new skills. Can't wait for more videos on mace and how to program it in. keep up the good work.

[@MarkWildman]

Great to hear

[@jamesyoung4782]

Thanks Mark, I’m really enjoying working through your videos. Great simple breakdown for the newbie 👍

[@Bat_Dance]

Oh, man. We have entered the mace. There’s so much to cover!

[@garretttringale436]

And its all free 😆

[@MarkWildman]

there are gonna be like.... 60 videos. im gonna number them so they can be watched in order

[@mp89701n]

brilliant vid. mark, you're killing the game with this scientific approach to odd object training. i've always thought the hard thing about odd object training was the difficulty in measuring progressive resistance because, well because the objects are odd. this channel breaks down the nitty gritty of movements that are simply not well taught even among the few other resources dedicated to them. you're also providing the means to measure progressive resistance in lots of different ways, whether its reps, time, complexity and all the rest. cheers!

[@V1turbo2]

Kb swings, gama cast, tgu and it's a good session.👍👍

[@MarkWildman]

Absolutely

[@ExiledMasshole]

Enjoying seeing more mace vids. You're probably the most comprehensively nerdy source of info on "weird" exercise implements I've found. Keep up the good work.

[@t0m0b0nes]

Top! Waited so long that you release your maze videos! 💪 Finally ♥️

[@MarkWildman]

More to come

[@UBO58]

Thanks a lot, especially for the detailled explanation of different possibilities using gada, mace and clubs!

[@Jonathan-lm7wy]

If mark never talked I think I could still follow his instructions

[@floydwurst9948]

Who knew workout equipment could be so beautiful.

[@Wolfwithtablemanners]

My new mace is in the mail Great video Thanks Mr.Wildman

[@MarkWildman]

nice

[@antonomaseapophasis5142]

Amacing !

[@MarkWildman]

stealing it!

[@TheDimskiy]

Mark's Legendary Mace +10 Agility ;)

[@heckl0r]

Just got my mace. Oh yeah back through the old tutorials!

[@vicsophios5892]

I have always done the 10-2 but not bring the mace to the ‘balance point’ as you demonstrated. Just the way I was taught.

[@yazan80]

OMG that mace is so beautiful 😍! Where is that from?!! Enquiring minds want to know.

[@PatrickCatrick]

I second that. It might be a custom piece from become-stronger.com/

[@MarkWildman]

i'll get the guys name. my friend had this one made for me custom.

[@a.lame.username.]

Excellent, thank you!

[@MrDavidTrionfi]

Quick question friend can you please do a video of a long uninterrupted chain of several different movements flowing right from one to another please? Your information is the best I’ve seen anywhere on this topic you are unofficially my coach sir.

[@MarkWildman]

What should the flow focus on. My flows are more…. Martial than “flow”

[@clappersox]

Great video!

[@bluearctik3980]

Let's call this one the Noon-to-Noon.

[@MarkWildman]

im gonna use that

[@gregnikitiuk1698]

Magical weapon from great days where Empires were ruled by Emperors, Kingdoms were rules by Kings...... now we got Countries

[@shaungregory1827]

I got my first mace about a month ago and enjoy having it as an alternate for days where I want more rotational (and anti rotation) movements compared to my normal kettlebell training. Interesting how you demonstrated the 10-2 version of this movement - I've stayed away from the 10-2 version of the 360 so far because after watching a lot of other videos, the 10-2 seemed like more of a "cheat" movement because I see most people resting the shaft on their shoulder in the 10 and 2 positions rather than holding at an angle. I like returning to center and giving a pause with an exaggerated squeeze before moving to the next rotation.

[@MarkWildman]

im not a fan of the shoulder rest thing either. but this version is good. accelerate. decelerate. demonstrate control. change directions... its good stuff this way.

[@GeetaDevi-tb7wm]

Ghulam Mohammad Baksh Butt[7] (22 May 1878 - 23 May 1960), commonly known as Rustam-e-Hind (Hindi-Urdu for Rostam of Hindostan) and by the ring name The Great Gama,[8] was an Indian pehlwani wrestler and strongman in British India.

[@robertalexander7661]

Good morning from Texas. That first MACE you used is absolutely AWESOME!!! Is it a custom made, and where did you find it. I swing ONNIT maces!! Thank you for the video!!!

[@manjitrupbikram]

Great upload as always. Can you demonstrate the alternating launch cross body 360 with half squat if you know what I mean. That's a good full body exercise I think.

[@MarkWildman]

palm up or palm down on the high hand?

[@manjitrupbikram]

@@MarkWildman Both.

[@joeg7096]

Absolutely MASSIVE mace seen in the background at 4:44 next to the urg machine and sofa must be at least 100 lbs

[@antischocken4735]

Too few views, too few subscriptions.

[@zaheersamuel6128]

❤MW .. 🙌🏼

[@NorfolkNorseman]

Where did you get that amazing mace please 🤔

[@jobinjohn7836]

You did a size recommendation for clubs, but not for maces. What is an 'intermideate' weight which you recommend as in this video?

[@MarkWildman]

Depends on you max weight. My max weight is 60lbs on this so for me it’s 30 lbs for 5 min. If you don’t know you max then probably 15/20

[@stephenlee3390]

what's your thoughts using a 10lb sledge hammer to start out

[@MarkWildman]

i started with sledgehammers and used 6 until i learned about clubs in 2007. so... go for it. its how i originally learned this

[@adamwragg12]

I was thinking exactly that!

[@JafferSadiqueOfficial]

Will you talk about mace programming? Also, unrelated question I made a homemade bulgarian bag, you think its effective?

[@MarkWildman]

im sure its effective if its heavy enough.

[@antonomaseapophasis5142]

So the MW approved method is the 12 to 12?

[@apolk555]

Sorry to be a bummer, but any thoughts on this exercise aggravating shoulder pain?

[@MarkWildman]

it can aggravate shoulder pain, usually the connective tissue that connects the stabilizing pec minor to the insertion points on top of the shoulder. it means you have some type of knot or adhesion in there. you need to trigger point smash it with a ..... maybe .... 1.5 inch spiky ball and do a band stretch for the lat and the pec minor

[@diongallichan6395]

Sup

[@GauraRader]

Where did you get that mace?

[@jorgegutierrez6742]

Do you recomend change hands?

[@MarkWildman]

Always

[@MrSteeJans]

In keeping with your philosophy in the heavy club exercises, what are your thoughts on switching hands for the mace ? I've been incorporating alternating 360s with a TABATA timer: 30s on, rest for 10s, switch hands during the rest. It definitely feels goofy to switch hands, but I am assuming that's what I should be doing to achieve balanced development, as per your previous comments.

[@shaungregory1827]

I switch for all my movements. I like to perform my mace training on a timer system too - I do a minute on and 5 second transition to the other hand. The only movement I don't do that for is the ballistic curls, because that's just a minute of alternating. I've only been using the mace for a month - but I've gone from performing my 360's at a half choke to being able to perform them now from the bottom of the shaft. Right now, I still prefer kettlebells to the mace - but the mace and clubs offer a break and a different feel to the torso with rotation to the kettlebell.

[@MrSteeJans]

@@shaungregory1827 The mace is really helping a nagging shoulder issue I've had for months. I also like the effect it has on my back. I'm really looking forward to seeing what else Mark has in mind with the added complexity. I also have used the mace 'Barbarian Squat' as a one time substitute for my Goblet Squat just to try it out. It was interesting. I may try it again with a heavier mace. I am definitely enjoying how the different tools can be used to complement one another. I am just getting started with heavy clubs.

[@MarkWildman]

are we thinking of the same barbarian squat. pullover to arm cast to front lockout squat? that is quite possibly the hardest squat next to the kettlebell double rockbottom press to oh squat standup

[@MrSteeJans]

@@MarkWildman It's pretty much identical to your "Kettlebell Abs - Pullover Squat - Standing Abs", except substitute a mace instead of the kettlebell. The one slight adjustment is I pull the mace over (from back to front) while I am lowering into the squat, to feel the full effect of the longer lever while descending, and the same (reverse) applies during the ascent. I apply your same discipline with the 90 degree arm bend holding the mace at the bottom - the same arm bend as how you hold the kettlebell. I really feel the torque in my core as I combine the two movements simultaneously, rather than perform the pullover, then perform the squat separately. I find having to keep the mace in the same vertical plane with the longer lever has a nice effect while lowering and raising as well. There is added stability called upon by your forearms and wrists while maintaining the 90 degree arm bend as much as possible throughout the overall movement, keeping the head of the mace tracking through a nice clean circular path, especially if you intentionally slow it down. What you've described sounds really interesting as well. I'd love to see it!

[@shaungregory1827]

@@MrSteeJans I started out with the clubs about the same time I got a mace - although during lockdown the availability of clubs was poor so I went lighter than I wanted to. The lighter club is allowing me to get used to the movements well - but I really have to lengthen the timer with the club because of the light weight. Looks like a few companies are finally starting to get some clubs back in stock, so I should be able to upgrade soon.

[@ealtamir2]

It look so Easy but Is not

[@shumardi1]

Would you recommend a person start off with the mace or heavy clubs?

[@MarkWildman]

Club most likely

[@rostamace]

@rostamace

[@floydwurst9948]

Question: do you keep your ribcage down? Like during the pullover? Also: you should include a t-shirt that says "The floor is always below your feet" ;-)

[@MarkWildman]

the rib cage is mostly down. lock from the bottom of the core and the ribs "wobble" a bit like an out of balance spinning top if that makes sense

[@etilrets]

Good one Mark 👍

[@MarkWildman]

Glad you enjoyed it

[@dredredringoproject]

Thank you

[@Boxbeat666]

I cant afford one . Would a sledgehammer do lol

[@MarkWildman]

The cost almost the same as a sledgehammer. Maces are super cheap now. Check Amazon

[@Boxbeat666]

@@MarkWildman not in Europe the delivery on one is mental. Starting 100euro on amazon. Importing is not an option either. Think 30 for a good hammer will do for a start as not sure what weight I need either.

[@MarkWildman]

@@Boxbeat666 well that is different.then sledge hammer it is. the handle will rotate differently on flips because the wood handle is lighter than steel, so watch your face. mace ranges for this series is 10 to 20 lbs