Steel Mace Training Bulletproofs the Core and Unlocks Tight Shoulders, Trainer Says
If you're ready to take the term "training like a warrior" to a literal level, allow us to introduce you to steel mace training. The unbalanced, long-handled weight looks like a brute medieval weapon and has a history spanning over 2,000 years. Originally called a Gada, it was wielded in battle and eventually evolved into a traditional piece of training equipment in India. Today, it's gained popularity for its unique strength and power-building benefits.
"The mace's weight is typically offloaded at one end, creating a massive lever," says Anwen Davies, certified personal trainer and gym product developer at Net World Sports. "It builds your shoulders and rotational power, which can translate into a faster punch, harder golf drive, or more powerful throw."
So, why train with a steel mace? The offset-weight provides unique benefits often missed from dumbbell or barbell-based lifting. It increases shoulder mobility, strengthens grip, and brutalizes the core with every motion. It also improves rotational strength, which is critically undertrained, yet crucial for swinging, throwing, or twisting. And though the entire body is involved, you’ll feel it most in the shoulders, upper back, lats, forearms, and, of course, core.
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Not all gyms have them just lying around, so it's not shocking if you haven't seen one before. But people who have incorporated them report noticeable results, making it a worthy contender for a home gym purchase. At the very least, you could throw in a request for your gym to purchase one.
"Can't explain it, but my damaged shoulder and hump neck from being on a computer too much improved a lot from it," one Reddit user shared in r/steelmace.
How to Start Training With a Steel Mace
If you want to start steel mace training as a beginner, go light to get a feel for it. Your body is getting used to a new piece of equipment and training your body likely isn't used to. Many steel mace users suggest beginning even lighter than you think you can handle, because it's that humbling.
"Workouts usually [consist] of swinging the mace in 360, or one to two patterns to force your shoulders and core to stabilize through the 360 degrees of motion," Davies says.
There are plenty of steel mace exercises to try, like uppercuts, switch curls, and full 360 swings. Many trainers share instructional videos online, offering a solid entry point. You can also work with a personal trainer to ensure proper form. Frequency will depend on your overall fitness goals, but two to three days as a supplement to your current training is enough to see notable improvements.