Top 50 Steel Mace Exercises

Big thanks to SFS Ambassador Scott Viala for putting this ‘Top 50 Steel Mace Exercises’ video together. These are truly the best exercises that you can do with the steel mace (aka macebell). There are full body exercises and rotational exercises (obviously, it’s a steel mace after all!), as well as muscle group specific exercises for chest, back, shoulders, biceps, triceps, core, glutes, hamstrings, and quads. Together, they will train you through all three planes of motion (sagittal, frontal, and transverse).
After watching this video, you will see why the steel mace is an extremely versatile full body strength & conditioning training tool.
TOP 50 STEEL MACE EXERCISES (WITH TIMESTAMPS):
(intro - 0:00)
1. 360 (0:06)
2. One Hand 360 (0:26)
3. One Hand Reverse 360 (0:43)
4. 10 to 2 (0:56)
5. One Hand 10 to 2 (1:11)
6. 360 Squat (1:24)
7. 360 Reverse Lunge (1:48)
8. 360 Lateral Lunge (2:15)
9. 360 Press (2:32)
10. Ballistic Curl (3:00)
11. Alternating Back Row (3:11)
12. Alternating Back Row & Twist (3:28)
13. Offset Shoulder Press (3:52)
14. Offset Floor Press (4:05)
15. Skull Crushers (4:22)
16. Tricep Extensions (4:43)
17. Offset Bicep Curl (5:02)
18. Staggered Offset Row (5:24)
19. Advanced Push Up (5:38)
20. Mace Push Up (5:50)
21. Double Lunge (6:02)
22. Ballistic Curl Squat (6:18)
23. Ballistic Curl Reverse Lunge (6:34)
24. Uppercut Lunge (6:52)
25. Lateral Lunge (7:08)
26. Alternating Lateral Lunge (7:19)
27. Offset Deadlift (7:32)
28. Staggered Stance Offset Deadlift (7:57)
29. Overhead Reverse Lunge (8:17)
30. Barbarian Squat (8:34)
31. Thruster (8:49)
32. Deadlift & Reverse Curl (9:06)
33. Squat & Floor Press (9:30)
34. High Plank Row (9:40)
35. High Plank Lever Row (9:52)
36. Row Rotate & Press (10:04)
37. High Plank Drags (10:29)
38. Press Swing Curl (10:41)
39. Press Rotate Curl (11:01)
40. Row Clean Press (11:28)
41. Kneeling Row Clean Press (11:48)
42. Lateral Press (12:12)
43. Alternating Lateral Press (12:29)
44. Mace Strike (12:45)
45. Grave Digger (12:57)
46. Overhead Sit Up (13:10)
47. Figure 8 (13:22)
48. One Hand Figure 8 (13:50)
49. Reverse One Hand Figure 8 (14:09)
50. Overhead Toss (14:27)
With these steel mace exercises, you can create countless workouts with new yet tried-and-true movements, each as effective as the last. Scott incorporates all of these mace exercises into his strength and conditioning workouts on regularly.
Note: These steel mace exercises are designed to build strength, endurance and muscle.
You can save this video and refer back to it for your future workouts. Use the timestamps to get to the specific macebell exercise you want to see.
BUY STEEL MACES SFS: www.setforset.com/products/st...
Learn more about the benefits of steel mace training: www.setforset.com/blogs/news/...
What size steel mace should I buy? www.setforset.com/blogs/news/...
If you have any questions about steel mace training, please feel free to comment below, contact us, or reach out to Scott Viala on Instagram.
If you like this video, please like it, comment, share, and subscribe! Thanks!
Scott Viala IG: / viala_training
SET FOR SET IG: / setforset
www.setforset.com/
CHECK OUT OUR 50 BEST KETTLEBELL EXERCISE VIDEO: • 50 Best Kettlebell Exe...

[@dimashpak1060]

Thanks a lot for this video and the others. I've just assembled my own adjustable mace and have been looking for videos about fine workout programs with a mace. Will try working out like this.

Muchísimas gracias

[@matthias7569]

love the mass effect music

[@SETFORSET]

It does kinda have that feel, doesn't it?

[@GauravTomar0]

This is one of the best video resources I have come across on mace. Kudos to the team. And the best thing was time stamps in Description. Big thumbs up for you.

[@mytimetoshine]

This was total bad ass. Still learning single hand 10/2 but masterd 360❤

[@SETFORSET]

You'll have it down in no time!

[@PrimalMotionPT]

These are fantastic, thanks for taking the time to put this together!

[@ahanda181]

Yes. Particularly, Thanks for putting all of the extra work into indexing and labeling each of the exercise segments.

[@Eliteninja007]

Mace is so OP, after every training you feel stronger! :D thx for the video! Planning to upload more exercise list video about mace?

[@SETFORSET]

While we have had a little lull in the mace content, we do have some coming up. Stay tuned!

[@Cathartic_Cyclist]

Having purchased my first two macebell last week this video has awesome content. Thank you 🙏

[@briancurran6929]

Outstanding! Great exercises and you make them flow

[@luisleonardoponcegutierrez3340]

Awesome! Thanks.

[@user-fu4cy7sh4k]

Some great ones here I've never seen before, thank you for posting. I'm looking forward to learning and trying them out

[@jambow2904]

Giving us so many exercises for free thank you!

[@AbdurahiimRoberts]

Extremely useful video thanks

[@sumandhifox1615]

Thank you for the ideas, great video!

[@alexmilligan6789]

Wow this video is everything. Thanks so much!

[@roycerc7]

Thank you for sharing

[@user-cq8yw6cl7i]

Just bought my first mace. This video is super-useful. Thank you!

[@xyzct]

Excellent.

[@angelocean365]

This video is 🔥 Thanks for the thoughtfully made content. Pure gems!

[@Vitalii_stepanov]

Thank you!!! 🔥💪

[@armond1228]

Thank you

[@juliedavidson2164]

This is so helpful! Thanks!

[@fredschair-heavytalk2683]

Excellent workout

[@zulwe]

Getting my mace next month. Thank you for this compilation

[@blackhat1894]

Very awsome!!

[@darryl8806]

Thanx for this,Guys

[@tatuncio6300]

Thanks for this video. That is exacly what i have been looking for.

[@jordanrhodes]

great video - thanks!

[@bdzelda5849]

Sweet. This is exactly what I was looking for. Legend

[@tmak4699]

my goal is to learn 5 of these a day..i just got my mace's today and i love em...I was a wrestler and it feels so natural..very engaging workout mentally...not boring at all...you will just randomly pick it up at any point in the day...highly recommend...skill and exercise combined...perfect

[@SETFORSET]

Smart approach.

[@slovell920]

I like that idea. I am a little uncoordinated so I'll set a goal of 2 to 3 per week and master it. But I needed this clip. I just bought a mace. That with KBs has been fum

[@theseukonnen1200]

These maces are modern adaptations of a thousands-of-year-old tradition of using maces (gada) to train professional gymnasts and wrestlers (pehlwan) in India - you're on the absolute right track that it feels so natural to you as a wrestler.

[@MoJJYouTube]

😮 Thank You

[@Action.Tennis]

So many great moves packed into this one video! I only ran through a handful of them, and was glad to be a little sore the next day!

[@peterpan8360]

My favourite Mace Exercises Guy

[@michaelmoreskine9677]

Incredible presentation. Will be a fantastic complement to clubbell training.

[@rostamace]

Awesome 😎

[@stefanoaversa2971]

This video is great! Never Seen before a complete list of steel mace exercises with the exercise-by-exercise link in the description! Amazing! Thanks

[@MalcolmVanAtta]

Great Video

[@shrek3587]

Thanks a lot brother.... its really very helpful ❤❤

[@f.schmid468]

Sir this was amazing! So many new movement patterns to do!

[@SETFORSET]

Glad it was helpful! There are so many variations.

[@RyMicTheKing]

I like that lateral lunge, the ballistic curl, the uppercut lunge, the barbarian squat, The press swing curls, the high plank curls and drags, the mase strike, the grave digger, the 10 and 2s, and the overhead toss. That's 11 workouts I'm taking with me. Thanks.

[@WeBreakItAllDownRightHere]

You could build up to a minute of each, hand switch, repeat on the other side. Then go another round. 44 minutes total but no rest, and you’d be a beast

[@dakotajames1233]

You're a saint!

[@francisboutin2779]

I’ll have to slow it down for the reverse one hand figure 8. Really good info here.

[@anthonycraig274]

This is ridiculously easy when sitting on the couch. Now I have to put these training to the test with my 15kg mace. Some move wont be possible for now, I tell you which I love, like and hate.

[@nalbano]

Great form. Slow is smooth, smooth is fast.

[@ferrumchnop6617]

Subbed. Adding you to my library and a few of these to my routine.

[@SETFORSET]

We appreciate it! Stay strong 💪

[@BACKYARDLUMBERJACK]

Super dope video. I have Mace’s on the way and it looks like it will take me a while to master these moves.

[@VivekSingh06]

Superb! Going to order a 15 lbs mace from onnit. Can't wait to swing 360 :)

[@SETFORSET]

We sell maces too ;) www.setforset.com/products/steel-mace

[@VivekSingh06]

@@SETFORSET Looks good. Thanks.

[@voltrondefenderoftheuniver8658]

@@SETFORSET What weight is the one in the video?

[@SETFORSET]

@@voltrondefenderoftheuniver8658 15lbs

[@therealeffingdeal]

Really good video and demonstration. I found 10 movements that really weren't mace bell specific (demanding the unique characteristics of a steel mace to be effective or shall I say more effective) and they are: 16. Tricep Extensions (4:43) 20. Mace Push Up (5:50) 27. Offset Deadlift (7:32) 28. Staggered Stance Offset Deadlift (7:57) 31. Thruster (8:49) 32. Deadlift & Reverse Curl (9:06) 34. High Plank Row (9:40) 35. High Plank Lever Row (9:52) 36. Row Rotate & Press (10:04) 46. Overhead Sit Up (13:10) I strike these off list bcos (in the case of the offset) having a few pounds more on one side isn't going to make much of a difference. And some (like the tricep extension) can be just as effective with any other object of the same weight. Its shape or weight distribution won't really make a difference. But it's good to see these variations. I now know I can grab a mace if a kettlebell, dumbbell or barbell isn't available. Keep up the good work!

[@panamathrill4425]

This is just what I was looking for, great stuff man, what’s the weight of the mace?

[@SETFORSET]

15 pounder

[@CasualChriso]

Doing this whole run as my workout right now, 4-8kg mace

[@SETFORSET]

haha how many reps for each?

[@CasualChriso]

@@SETFORSET most of these movements I have never done before so perhaps 10 reps left hand 10 reps right hand, some of the more basic moves including 360’s I did 20 a side. Towards the end there was a couple I skipped. The fig 8’s I couldn’t get through. But I did enjoy attempting some of the more advanced moves. Plenty of squats and lunges woo yer. I’m gonna pick a few out each day and do that. Great vid very helpful.

[@CasualChriso]

All up the workout took my bout 1.5 hours then I went to do pull ups push ups Nordic curls and hit kicked my heavy bag to finish. I’m feeling it today

[@SETFORSET]

@@CasualChriso You're on fire today! Much respect. 💪

[@jinbaii]

AWESOME! This video is gonna get heaps of views as the mace gets more and more popular!

[@user-fo5si6pq4m]

What's the difference between high plank row and high plank lever row?

[@SETFORSET]

For the high plank row, the entire mace is pulled off of the ground. For the high plank lever row, the bottom of the shaft stays on the ground, like you're pulling a lever attached to the floor.

[@marcomedici5595]

👏🏻👏🏻👏🏻👏🏻

[@T_aus_B_an_der_Spree]

Hi, is it good for beginners with little issues at the elbow and shoulder. And I see you sell it, ship you to Germany?.

[@SETFORSET]

Unfortunately, we don't ship outside the US.

[@briancurran6929]

What is the name of that beat?

[@adameashraf]

Darude

[@hizenberg852]

How do I get it

[@danthompson1m]

Jai Hanuman!

[@ColocasiaCorm]

Is this just a way to sell more workout equipment

[@lienrampage]

Очень много бессмысленных упражнений которые никак не задействуют возможности булавы, или не дают практически никакой нагрузки в силу малого веса снаряда, таких например как тяга в наклоне, ее можно с большим успехом делать с бодибаром.на самом деле главное упражнение это 360,все остальные упражнения необходимы лишь для продажи этого великолепного снаряда.

[@samuelvicinanza604]

thanks to this video I can now confidently say I will not be adding mace exercises into a weight training routine.

[@epitaph7902]

Why’s that? Do you not like them?

[@samuelvicinanza604]

@@epitaph7902 for every exercise shown here there is weight exercise that is a more effective replacement

[@littleratblue]

@@samuelvicinanza604 Many of them, yes. But, outside of a KB halo, I can't think of any equivalent to the 360, 10-2, figure eight, nor the other movements that are based on digging or sword fighting.

[@thelastgeneration1926]

@Clayton's Riot yea I got a mace and don't regret it