Enter The Steel Mace Book www.amazon.com/dp/B08F6JZB14 Using a 15lb Onnit Steel Mace in this video: onnit.sjv.io/qnqg3q Steel Mace FAQ playlist: ruclips.net/p/PL5EZfwN4W8LyF1nFEtkrV9IIThfMG1fvi
@@jima6545 Not really. I don't recommend sledgehammers because they're completely different with the handle length, material, and head shape. Not only that, steel maces are more durable long term versus a cheap sledgehammer head falling off the handle. If you're on a budget, most make the OG version of mace -- a Gada. Which is made of a concrete head and wooden stick. You'll find a lot by looking that up or following Bill Sorenson on IG who makes really cool ones.
@@carlosmonterroso9852 Yes, it will be too much. Trust me, you'll want to get a 15lb. I wasn't comfortable swinging the Quad for at least 4 months beginning into mace training.
I workout 5-6 days a week. Just received my 10lb steel mace and DUDE. Immediately felt it in my shoulders, forearms and lats. I’m impressed and glad I started with 10 pounds
Just bought one. I am amazed at how good of a workout I get from the mace. What a solid piece of training equipment. Plus I got my zombie apocalypse weapon :)
I agree, I have clients who feel safer at home with it. lol Been addicted to mace since last year. Be sure to check out the Steel Mace Tire Striking workout on my channel to get more out of it.
Thanks so much. I want to do this safely without injuring myself! I purchased a 10lb and didn't realize what a challenge it was to move. I have a 5 lb on the way so I can build things up appropriately.
Last workout is really cool. I ended up having to get my hip replaced and it made me really nervous to get back into the gym so I got a mace Bell to start working out from home and I feel like my workouts have been more effective than when I even went to the gym. I love the mace bell it’s such a powerful workout tool. Makes me feel great and it kicks my ass!
I'm 61 yrs old and have been lifting weights for 48 yrs. I'm not a fitness fanatic or bodybuilder, it's just what I do for exercise and have always enjoyed it. I bought my first set of Indian clubs 6 months ago and and my first macebell recently. Wish I'd have bought them years ago. They bring so much more of the muscles into play during exercise and help stretch my joints and tendons.
It's indeed not only possible but simple to explain an exercise in less than 60 seconds - thus a plan for a complete workout in less than four minutes! I really like this here. Others would have started with how to put the feet on the ground in a correct way;-))
Thanks, trust me Ive seen other popular mace instructors make videos waving their hands around as they talk with every syllable, and wont touch a mace 5min into the video.
Sure thing, if you need more info I got more on my website: www.coachvaughn.net Then I also have a steel mace paperback book on Amazon as well here: www.amazon.com/Enter-Steel-Mace-Strength-Training/dp/B08F6JZB14/ref=sr_1_1?dchild=1&keywords=enter%20the%20steel%20mace&qid=1597343833&sr=8-1
For all you Fitness MacGyver haters commenting to use a sledgehammer - I wrote a article to finally educate you on the differences steel maces & sledgehammers: www.coachvaughn.net/blog/2018/12/21/differences-between-steel-maces-amp-sledgehammers
Thanks for the great video Coach Vaughn!! Ordered my Steel Mace the other day and I plan on using both Onnit's and your videos as reference. Keep up the fantastic work!!
What would help more for weight loss flexibility and mobility. A mace or steel clubs. I am a religious weight lifter for past 30 years. I am needed to slim up a bit and fix lifting and age issues. Shoulders have been hurt a few times. Neck once or twice and a lot of work sitting. Wrists here and there from lifting heavy over years. One elbow a tad crunchy from heavy tri work but that is the least of the others. It sound like a mace from what I’ve listened to so far. And is 20 too heavy if I choke up. Also will this hurt a bit till I get used to it. Shoulder-rotator and wrists. I’m thinking 15 be better till I got used to movements. Just for cost worried outgrow in a month or two. Thanks again for advice. I’m getting to age need to change a few things. Less heavy. More static holds etc. im 53 6 foot 2 and about 240. Need to be 215-220 for reference. Not out of shape just old stiff and crunchy unfort. Thanks
Good video man, thank you for the content. I started my own sledgehammer practice, and then discovered there's such a thing as mace training. This helps me a lot developing it! Cheers!
Sure thing, thanks for the feedback. As you get more into maces it’s crucial to know the differences with sledgehammers. I wrote a article on it here if you’d like to know more: www.coachvaughn.net/blog/2018/12/21/differences-between-steel-maces-amp-sledgehammers
I'm planning to get a 10lb (5kg) steel mace, so thanks for the workout ideas. I have a 12lb sledgehammer and honestly I found this to be pretty challenging for a beginner (I'm also fairly small). I have an old rusty barbell pole (weighs about 5lbs) and I find doing a kind of drum majorette swivel twirl thing (!) quite fun and challenging, so will try this when I get a mace.
OK, not trying to start anything, and it looks awesome, but why not use a sledge? I have used one for years and I appreciate the weight increase of this tool, but for most folks, a sledge is a lot cheaper and easier to use. The long handle helps I admit.
Cool video I got garage gym a year ago and lost about 50lbs and only weak areas are calves, forearms and a bit traps. What weight would you get if you only wanted one if a person can bench/squat over 250 for 6-12 reps? I'm 53 mostly want to get leaner now and stay in shape and fix problem areas.
Thanks for this Coach! I’ve just got my first mace and this was the best beginner work out I could find even for females. I only started with a low weight 3 or 4kg to get the form correct before progressing onto something heavier. Subbed! 👍🏻👌🏼
Sure thing 👍 If you need more info I got a paperback book on beginner steel mace training here: www.amazon.com/gp/aw/d/B08F6JZB14/ref=cm_cr_arp_mb_bdcrb_top?ie=UTF8
Thanks Janet, I have way more steel mace workouts than just this one if you need more info. I also just released a book on it as well on Amazon: www.amazon.com/dp/B08F6JZB14
Hey everyone, released a new ebook: GADA Swing. Features over 60+ manual pages on how to utilize the kettlebell and steel mace with over 130+ hyperlinked professional videos and 40 program workouts broken down into three levels for beginners, intermediate, and advanced athletes; plus 4 bonus steel mace tire striking workouts .You can purchase a copy here: www.coachvaughn.net/programs/gada-swing-by-coach-vaughn-guide-for-kettlebell-steel-mace-strength-training
I see a clash of visions in gyms. The buisness vision to generate revenue. The stoic trainer vision for growth. The mace seems brilliantly old. Liked subscribed and looking forward to more of this.
Coach I have a question. I am way past you and getting my core back into shape or into shape I'm 50 and I have a sore lower back I've got bad knees so I can't do a lot of stupid with my knees yet in fact I probably need a new knee. And doing some of these exercises should I push it to the point of pain or should I modify them like your third step in this video and not bending the knees so much but still extending the arm down to that length?
I wouldn’t do this workout then, and this one would be a better fit for you: m.ruclips.net/video/O1aWMyqx4e0/видео.html Then 1-2lb Indian clubs would benefit you better than mace 360s: m.ruclips.net/video/w2c2KNs4npk/видео.html
Ya, if you want to swing it like mace out of curiosity…I get it (especially if maces are not available in your country). But ya, moving forward with it as strength tool is never going to anything. I have another video here showing the differences here: m.ruclips.net/video/4FyGC8chXPY/видео.html
I just learned about the macebell the other day (very interesting looking equipment). Are there any exercises done while moving?? For example, performing an exercise while walking forwards or backwards? I'm guessing if the macebell used to be a weapon then there must be techniques/exercises while in motion?
Real good question. Yes, you can do a walking forward lunge with the mace packed in near the chest and then 360 as you stand. I demo this in my intermediate workout, but only going front to back. I'll be posting a "Onnit Steel Mace Advanced Workout: Part 2" video soon and I could add that walking variation in. Then weapon wise, the spear motion is great; I demo this as well in my Warrior workout with the Onnit Quad Mace.
No, they're completely different. I have an article explaining that here: www.coachvaughn.net/2018/12/22/differences-between-steel-maces-amp-sledgehammers/
Thanks, yes I designed it and my Dad built it out of wood. I’m planning to do a video with him on how to build you own mace or club rack since it’s been a highly asked about so much. Hoping to have it out soon 👍🏻
I got a mace that is too heavy. I can move it but with my hands in the middle for some exercises. Should I exchange it for a lighter one or work at it until I get stronger?
I know what the end you said the sledgehammer is not the best replacement for the steel mace. My gym has a few steal maces but I workout at home from time to time when I can't make it to the gym. Would you say a sledgehammer is a decent replacement just for at-home workouts or would you suggest not using a sledgehammer at all?
It's better than nothing, but the main differences between the two is the handle length and material. The mace has a longer handle usually than a sledgehammer. So it won't feel as heavy. Then most sledgehammer handles are made of fiberglass or wood. So really depends if you have quality one, rather than a cheap one.
I have the 25 pound steel mace and it is a little on the heavy side for me. I am a strong guy but I know it is just going to take some time to practice some main movements. Mainly just the 360s is something I really have to choke up on. Any other recommendations on some main exercises or should I just follow the workout in the video?
Hey Dan, 25lbs is a tough weight to start out with. You can do more fluid movements with 15lb mace, but other than 360s with a 25lb is doing squats or lunges pressing out the mace at the bottom position. I demo moves like that in my other steel mace workouts on my channel you can check out.
I'm pretty adept at using kettlebells (using them for about 7 years now), been lifting for quite a while, also practicing bjj regularly (averaging 5-7 workouts a week total). I weigh 92kgs/202lbs and I'm 183cm/6ft tall (lean). I'm planning to buy my first mace, and I'm debating somewehere between 5 and 8 kgs. Usually doing kettlebell halos with 24kg/52 ones for reference (as they are similar to 360s with a mace) Any recommendations? Thanks a lot in advance.
You should be fine with a 7kg / 15lb steel mace if you have kettlebell experience. The big difference between the two are the ligaments & tendons take longer to adapt to the circular motions and asymmetrical loads. I do have a paperback book on Amazon if you need more info: Enter The Steel Mace - www.amazon.com/Enter-Steel-Mace-Strength-Training/dp/B08F6JZB14/ref=mp_s_a_1_2?crid=2YWZ2I3IG996I&keywords=enter+the+steel+mace+book&qid=1654647016&sprefix=enter+the+steel%2Caps%2C148&sr=8-2
I just got my first steel mace from the onnit sale this week! When switching sides on the 360, should we switch hand positions, changing which hand is above the other?
I think about to start training with the mace bell, but I am not sure which is the right weight for beginning. Yet, I trained with a 20 kg kettlebell, doing snatches and TGU for example, which macebell would you recommend? Greetings from Germany!
Believe me you’ll want to get a 7KG. The mace is completely different adaption. I have another video here explaining why with steel mace weight recommendations: m.ruclips.net/video/AcUrvg_u3vo/видео.html
I did mention the weights in this video at 4:05 and do have a separate video on weight recommendations here: m.ruclips.net/video/AcUrvg_u3vo/видео.html&feature=emb_title
Coach Vaughn, I have a question. If I am new, beginner, could I do this rountine 4-5x a week to teach my body the movements? I have been using kettlebells for awhile, but 360's feel really stiff right now. I am using a 10lbs mace and that feels about right for me.
Yes you can, that's a perfect weight to start out at and it's completely normal to be stiff at first. I sucked when I first started mace training because I was so used to hardstyling with kettlebells. The learning curve is relaxing your grip at the pendulum stage of the 360. If you death grip, your T-spine won't loosen up (foam rolling your mid back can help before training). Once you get good at owning the foundations, I do prefer a 15lb for males in the future.
@@CoachVikingVaughn Hi Coach Vaughn, Do you still incorporate hard style kettle bell training? Sounds like hardstyle is good for power production but increases stiffness?
@@t0mmyytran Yes and yes. I'm very big into StrongFirst training principles. Stiffness is strength, but you're supposed to get "fast & loose" in between sets to keep circulation going by shaking your arms and legs..or doing a boxer like shuffle. Rest periods should also be adequate enough so you maintain the power production. With kettlebells it's less than 1:30 rest time.
Hi Coach Vaughan. I want a recommendation I am looking to buy a mace is 7 lb mace good enough for a man. I am not particularly strong and have lower back issues.
Hi Nikhil, for men I generally recommend a 10lb mace. However, if you have low back issues I wouldn't recommend doing mace 360's. I recently made a updated steel mace beginner workout series that focuses on building more lat and core strength without performing 360's: Part 1:ruclips.net/video/O1aWMyqx4e0/видео.html Part 2: ruclips.net/video/02W_EfL40PI/видео.html If you need more info - I got a ebook on my website as well: www.coachvaughn.net/programs/gada-swing-by-coach-vaughn-guide-for-kettlebell-steel-mace-strength-training
Hi! Enjoyed your video. What size mace do you generally recommend for women? I'm experienced with kettlebells and heavy weight, but I'm just getting back into my workouts after having a child.
Thank you for asking this question, Dayna! I'm also getting back into working out after having two children. Did you get a mace yet? If so, what size and how do you like it? I'm thinking of starting with the 7lb because I don't trust my shoulder mobility yet. This is really new to me!
It was originally known as a GADA in India. So....a really long time because you see a lot of their religious figures in had with one ( usually as a symbol to always be ready for war ). But it mainly got Cultivated into fitness by Indian wrestlers in the early 1900’s when the British took away a lot of their weapons. They wanted to increase their grip and core strength making it out of strong bamboo and concrete. But steel maces have been evolved since the 2002 or so. It’s trending a lot like kettlebells. No one even knew what a Kettlebell was in the early 2000’s and they were cultivated by Russians as early in the 1600’s as farmer weighs.
Sorry, I just realized I never put sets in the description. Do each exercise in the order put in, performing all reps/sets and move on to the next. You can do this workout 2-3 times a week. I remade this video with more simpler moves if you feel you need more beginner work with the mace: ruclips.net/video/O1aWMyqx4e0/видео.html
as a new person to this form of exercise, I can not get how or where to place your hands and when to move them. I think it could be better if you break down the move in all the steps.
Keep in mind I made this video 2016 when there was zero info on mace training, but in those following years made I've separate tutorials all these exercises linked below here: 360s: ruclips.net/video/JqPT7pDwRSg/видео.html Ballistic Curls: ruclips.net/video/QHb-7Un4fGQ/видео.html Lap Squats: ruclips.net/video/xCALpccZkFY/видео.html Presses: ruclips.net/video/0-43ekT2Rn8/видео.html Uppercuts: ruclips.net/video/MX2yTVFIBq0/видео.html
I want to get one but not sure how heavy to get. How heavy is the one Coach Vaughn is using? I'm an experienced 210lbs weightlifter, but this being an unstable weight, I'm really not sure.
Hi Don, I’m using a 15lb steel mace in this video and that’s what I recommend for any beginner male starting with mace training regardless of lifting experience. When I first got one it put me in my place pretty quick even though I lift heavy kettlebells all the time. If you would like more tips check out my other beginner steel mace workouts on my website here: www.coachvaughn.net/blog/2018/11/17/steel-mace-beginner-workouts
While I design them...my Dad is the craftsman that brings them to life with perfect measurements with the right tools. I’ve asked him if we go could go into production making our own mace racks (because you’re not the first to ask), but he wasn’t into the idea. But my actual steel mace rack you see in the video...no I wouldn’t sell it.
what would you recommend to get a more intense workout when using lighter weight. I'd prefer a 15-20lb mace. i came across a 10lb'er for practically nothing. it's a bit light for my taste. any suggestions on how to get most out of it?
I'm 5'8 and about 165lbs. I'd say I have above average strength for my size. I exercise pretty regularly at the gym, but im completely new to this. I ordered a 15lb mace and wonder if it will be too heavy. Can a beginner of my size start at 15lbs if I am careful with my form? Great video btw and thanks!
Yeah you should be fine with that weight with your experience level. If not I would try my other beginner workout before you try 360s with it. If you need more guidance I have a e-book on my website as well @ CoachVaughn.net m.ruclips.net/video/O1aWMyqx4e0/видео.html
Enter The Steel Mace Book www.amazon.com/dp/B08F6JZB14
Using a 15lb Onnit Steel Mace in this video: onnit.sjv.io/qnqg3q
Steel Mace FAQ playlist: ruclips.net/p/PL5EZfwN4W8LyF1nFEtkrV9IIThfMG1fvi
I'm on a really tight budget. Is there a substitute for a stèel mace? I was considering a baseball bat with weights or a cheap sledgehammer
@@jima6545 Not really. I don't recommend sledgehammers because they're completely different with the handle length, material, and head shape. Not only that, steel maces are more durable long term versus a cheap sledgehammer head falling off the handle. If you're on a budget, most make the OG version of mace -- a Gada. Which is made of a concrete head and wooden stick. You'll find a lot by looking that up or following Bill Sorenson on IG who makes really cool ones.
@@CoachVikingVaughn thanks for the info
I want the quad but is it too much to begin with?
@@carlosmonterroso9852 Yes, it will be too much. Trust me, you'll want to get a 15lb. I wasn't comfortable swinging the Quad for at least 4 months beginning into mace training.
I workout 5-6 days a week. Just received my 10lb steel mace and DUDE. Immediately felt it in my shoulders, forearms and lats. I’m impressed and glad I started with 10 pounds
Lol I got the 20 not thinking it would be too hard, I was wrong
Bro I was not the smartest because I didn't know what I was doing so I started with 25lbs. I was in so much pain lmao
Damn 10 pound was sold out so I ordered 15 oops
I just ordered 6kg one which is about 13 lbs... hope its not too heavy
@@ukguy should be perfect, once you get the movement down it'll be fine, you can also choke up some to assist.
Just bought one. I am amazed at how good of a workout I get from the mace. What a solid piece of training equipment. Plus I got my zombie apocalypse weapon :)
I agree, I have clients who feel safer at home with it. lol Been addicted to mace since last year. Be sure to check out the Steel Mace Tire Striking workout on my channel to get more out of it.
Will do thanks!
was just going to ask about striking exercises. thanx for the vids!
I wonder how good as a weapon is
So after three years - is it collecting dust whilst waiting for an apocalypse?
My dad has really thrown himself into this stuff and I have too. We each have a mace, Indian clubs, and kettlebells!
Thanks so much. I want to do this safely without injuring myself! I purchased a 10lb and didn't realize what a challenge it was to move. I have a 5 lb on the way so I can build things up appropriately.
You're welcome - if you need more guidance check out my steel mace & kettlebell ebook on my website: coachvaughn.net
I purchased a ten pound Onnit macebell. I was advised to start at 10 lbs. One of the best workouts I ever had.
Last workout is really cool. I ended up having to get my hip replaced and it made me really nervous to get back into the gym so I got a mace Bell to start working out from home and I feel like my workouts have been more effective than when I even went to the gym. I love the mace bell it’s such a powerful workout tool. Makes me feel great and it kicks my ass!
Coach Vaughn, I recently bought a steel mace from Onnit.I am so happy that I found your channel. Thank you, coach👍. From a happy new subscriber.
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Happy to inspire my man, and thanks for supporting. Much more to come in 2024 👍
What I enjoyed most about this is seeing that it is possible to use a mace without having to take your shirt off! 😃👍
The romanticized “savage” warrior BS with maces I think is biggest load of 🗑️.
I'm 61 yrs old and have been lifting weights for 48 yrs. I'm not a fitness fanatic or bodybuilder, it's just what I do for exercise and have always enjoyed it. I bought my first set of Indian clubs 6 months ago and and my first macebell recently. Wish I'd have bought them years ago. They bring so much more of the muscles into play during exercise and help stretch my joints and tendons.
It's indeed not only possible but simple to explain an exercise in less than 60 seconds - thus a plan for a complete workout in less than four minutes! I really like this here. Others would have started with how to put the feet on the ground in a correct way;-))
Thanks, trust me Ive seen other popular mace instructors make videos waving their hands around as they talk with every syllable, and wont touch a mace 5min into the video.
Can’t wait to try these, just got mine. Thanks!
Wow so many new devices to keep in shape I'm getting one of these
Absolutely love this tool to help prep upcoming baseball/softball season... great vid man, been a trainer for 10 years and entirely new piece of equip
Sure thing, if you need more info I got more on my website: www.coachvaughn.net
Then I also have a steel mace paperback book on Amazon as well here: www.amazon.com/Enter-Steel-Mace-Strength-Training/dp/B08F6JZB14/ref=sr_1_1?dchild=1&keywords=enter%20the%20steel%20mace&qid=1597343833&sr=8-1
Definitely gotta try that Rebel press. Looks legit.
I enjoyed this workout with my mace. This rocks!
New starter here, This looks like the place to start!
Mine came in the mail today so hyped to shred with it
I am 66 years old and will be starting out with a 7 lbs…and thanks for sharing this information.
For all you Fitness MacGyver haters commenting to use a sledgehammer - I wrote a article to finally educate you on the differences steel maces & sledgehammers: www.coachvaughn.net/blog/2018/12/21/differences-between-steel-maces-amp-sledgehammers
Thanks for the great video Coach Vaughn!! Ordered my Steel Mace the other day and I plan on using both Onnit's and your videos as reference. Keep up the fantastic work!!
Thanks Kyle, I'll be posting more steel mace workouts in the future. Any questions with it let me know.
GREAT VID. Just got a mace and this was SUPER helpful!
Thanks, if you need more info I got a steel mace paperback book on Amazon here: www.amazon.com/gp/aw/d/B08F6JZB14/ref=cm_cr_arp_mb_bdcrb_top?ie=UTF8
I want one - good coaching !
Love your coaching man.
What would help more for weight loss flexibility and mobility. A mace or steel clubs. I am a religious weight lifter for past 30 years. I am needed to slim up a bit and fix lifting and age issues. Shoulders have been hurt a few times. Neck once or twice and a lot of work sitting. Wrists here and there from lifting heavy over years. One elbow a tad crunchy from heavy tri work but that is the least of the others. It sound like a mace from what I’ve listened to so far. And is 20 too heavy if I choke up. Also will this hurt a bit till I get used to it. Shoulder-rotator and wrists. I’m thinking 15 be better till I got used to movements. Just for cost worried outgrow in a month or two. Thanks again for advice. I’m getting to age need to change a few things. Less heavy. More static holds etc. im 53 6 foot 2 and about 240. Need to be 215-220 for reference. Not out of shape just old stiff and crunchy unfort. Thanks
Thanks you Mr Gladiator! ✌️😌
Super helpful! Thank you for posting.
Good video man, thank you for the content.
I started my own sledgehammer practice, and then discovered there's such a thing as mace training. This helps me a lot developing it!
Cheers!
Sure thing, thanks for the feedback. As you get more into maces it’s crucial to know the differences with sledgehammers. I wrote a article on it here if you’d like to know more: www.coachvaughn.net/blog/2018/12/21/differences-between-steel-maces-amp-sledgehammers
im looking into mace workouts because im gonna be getting one of those wooden dragonslayers to train with. just so i have something to go off of
I'm planning to get a 10lb (5kg) steel mace, so thanks for the workout ideas. I have a 12lb sledgehammer and honestly I found this to be pretty challenging for a beginner (I'm also fairly small). I have an old rusty barbell pole (weighs about 5lbs) and I find doing a kind of drum majorette swivel twirl thing (!) quite fun and challenging, so will try this when I get a mace.
Just did this with a 45lb mace after biking 5 miles and outside with 95F weather. Hating my life at the moment. Damn good workout!
OK, not trying to start anything, and it looks awesome, but why not use a sledge? I have used one for years and I appreciate the weight increase of this tool, but for most folks, a sledge is a lot cheaper and easier to use. The long handle helps I admit.
Differences Between Steel Maces & Sledgehammers
ruclips.net/video/4FyGC8chXPY/видео.html
Cool video I got garage gym a year ago and lost about 50lbs and only weak areas are calves, forearms and a bit traps. What weight would you get if you only wanted one if a person can bench/squat over 250 for 6-12 reps? I'm 53 mostly want to get leaner now and stay in shape and fix problem areas.
I got a mace on the way, along with the book. I'm excited to learn how to use it!
I have a 10 and 15 on the way! Thanks for the exercises.
I just got my 15lbs mace
These are great. I just got a steel mace and this is great to get me started.
Thanks for this Coach! I’ve just got my first mace and this was the best beginner work out I could find even for females. I only started with a low weight 3 or 4kg to get the form correct before progressing onto something heavier. Subbed! 👍🏻👌🏼
Sure thing 👍 If you need more info I got a paperback book on beginner steel mace training here: www.amazon.com/gp/aw/d/B08F6JZB14/ref=cm_cr_arp_mb_bdcrb_top?ie=UTF8
Why are your knees locked out?
This was great. Thanks!
When you do 360's, if the right hand is up you should swing over the left shoulder and other way around. These are basics you should know.
Made this video for geniuses like you: ruclips.net/user/shortsIQ9dCfzLz04
That was great. Just discovered the steel mace. Thanks for sharing. Saved your vid.
Thanks Janet, I have way more steel mace workouts than just this one if you need more info. I also just released a book on it as well on Amazon: www.amazon.com/dp/B08F6JZB14
Hey everyone, released a new ebook: GADA Swing. Features over 60+ manual pages on how to utilize the kettlebell and steel mace with over 130+ hyperlinked professional videos and 40 program workouts broken down into three levels for beginners, intermediate, and advanced athletes; plus 4 bonus steel mace tire striking workouts .You can purchase a copy here: www.coachvaughn.net/programs/gada-swing-by-coach-vaughn-guide-for-kettlebell-steel-mace-strength-training
Great vid! I just ordered my mace and can't wait to try this!
Thanks
Thanks
How about hitting tye sandbag with the mace, does it hurt or broke the mace
It works great when hitting tires. I have a video workout here striking with it: ruclips.net/video/W-UmMLh9CnY/видео.html
this was so awesome man much appreciated
I see a clash of visions in gyms. The buisness vision to generate revenue. The stoic trainer vision for growth. The mace seems brilliantly old. Liked subscribed and looking forward to more of this.
Thanks, if you need more info - I got plenty more on my website: www.coachvaughn.net
Just got one and love it. Great video. Thank you. 😁
Really helpful video -- just started steel mace training -- and felt it after the first workout. Thanks for the videos!
love the mace storage hanger. Did you custom build that or buy it somewhere. Thanks for the video.
Sure thing👍 And yes, you see more of it in this video here: m.ruclips.net/video/_Uw75BEqA34/видео.html&app=m&persist_app=1
@@CoachVikingVaughn Thank you, another great video!!
Just got mine in the mail today going for a walk and Bam mace time
What the best weight bell to buy for older athletic man.
@@paulroidoulis274 15lb
Kick ass. Thanks Coach. What are your thoughts on Chris Duffin’s ShoulderRok? Just purchased one & looking to use it for mace work.
Thanks a lot, no I haven’t tried it yet. But I do love the transformer bar and pain pill by Kabuki Strength.
Is it ok for over 60 years old ?
🙏🏻
Yes
Coach I have a question. I am way past you and getting my core back into shape or into shape I'm 50 and I have a sore lower back I've got bad knees so I can't do a lot of stupid with my knees yet in fact I probably need a new knee. And doing some of these exercises should I push it to the point of pain or should I modify them like your third step in this video and not bending the knees so much but still extending the arm down to that length?
I wouldn’t do this workout then, and this one would be a better fit for you: m.ruclips.net/video/O1aWMyqx4e0/видео.html
Then 1-2lb Indian clubs would benefit you better than mace 360s: m.ruclips.net/video/w2c2KNs4npk/видео.html
I'm going to start training with the mase but can I start with a sledgehammer before I can buy a mase
Ya, if you want to swing it like mace out of curiosity…I get it (especially if maces are not available in your country). But ya, moving forward with it as strength tool is never going to anything. I have another video here showing the differences here: m.ruclips.net/video/4FyGC8chXPY/видео.html
@@CoachVikingVaughn thanks man. Yeah I live rural
I just learned about the macebell the other day (very interesting looking equipment). Are there any exercises done while moving?? For example, performing an exercise while walking forwards or backwards? I'm guessing if the macebell used to be a weapon then there must be techniques/exercises while in motion?
Real good question. Yes, you can do a walking forward lunge with the mace packed in near the chest and then 360 as you stand. I demo this in my intermediate workout, but only going front to back. I'll be posting a "Onnit Steel Mace Advanced Workout: Part 2" video soon and I could add that walking variation in. Then weapon wise, the spear motion is great; I demo this as well in my Warrior workout with the Onnit Quad Mace.
I don't have a mace at present but I do have a 12 lb sledgehammer. I have found that I can do the exercises with it. Am I on the right track???
No, they're completely different. I have an article explaining that here: www.coachvaughn.net/2018/12/22/differences-between-steel-maces-amp-sledgehammers/
@@CoachVikingVaughn Okay Coach. I'll get the book just as soon as I can. $$$ is rather tight @myhouse at the moment.
Thanks for the video brother. Nice job. Can you tell me if you made your mace hanger or purchased? If so, where?
Thanks, yes I designed it and my Dad built it out of wood. I’m planning to do a video with him on how to build you own mace or club rack since it’s been a highly asked about so much. Hoping to have it out soon 👍🏻
Can you use a standard sledgehammer as well
There are not the same thing and I explain that here in this video: ruclips.net/video/4FyGC8chXPY/видео.html
1:20 work out
Great speech before
Your channel is dope! Just subscribed
I got a mace that is too heavy. I can move it but with my hands in the middle for some exercises. Should I exchange it for a lighter one or work at it until I get stronger?
Get a lighter one.
I know what the end you said the sledgehammer is not the best replacement for the steel mace. My gym has a few steal maces but I workout at home from time to time when I can't make it to the gym. Would you say a sledgehammer is a decent replacement just for at-home workouts or would you suggest not using a sledgehammer at all?
It's better than nothing, but the main differences between the two is the handle length and material. The mace has a longer handle usually than a sledgehammer. So it won't feel as heavy. Then most sledgehammer handles are made of fiberglass or wood. So really depends if you have quality one, rather than a cheap one.
I have the 25 pound steel mace and it is a little on the heavy side for me. I am a strong guy but I know it is just going to take some time to practice some main movements. Mainly just the 360s is something I really have to choke up on. Any other recommendations on some main exercises or should I just follow the workout in the video?
Hey Dan, 25lbs is a tough weight to start out with. You can do more fluid movements with 15lb mace, but other than 360s with a 25lb is doing squats or lunges pressing out the mace at the bottom position. I demo moves like that in my other steel mace workouts on my channel you can check out.
I got the same, for 360 I grab half way up. But every other exercise he did is fine with 25lbs...don't get me wrong it's heavy but takes practice
I'm pretty adept at using kettlebells (using them for about 7 years now), been lifting for quite a while, also practicing bjj regularly (averaging 5-7 workouts a week total). I weigh 92kgs/202lbs and I'm 183cm/6ft tall (lean). I'm planning to buy my first mace, and I'm debating somewehere between 5 and 8 kgs. Usually doing kettlebell halos with 24kg/52 ones for reference (as they are similar to 360s with a mace) Any recommendations? Thanks a lot in advance.
You should be fine with a 7kg / 15lb steel mace if you have kettlebell experience. The big difference between the two are the ligaments & tendons take longer to adapt to the circular motions and asymmetrical loads.
I do have a paperback book on Amazon if you need more info: Enter The Steel Mace - www.amazon.com/Enter-Steel-Mace-Strength-Training/dp/B08F6JZB14/ref=mp_s_a_1_2?crid=2YWZ2I3IG996I&keywords=enter+the+steel+mace+book&qid=1654647016&sprefix=enter+the+steel%2Caps%2C148&sr=8-2
@@CoachVikingVaughn thanks a lot for the answer! Most stores sell 7,5kg around here, so I'll start with that then.
Very nice Video & very nice Gym 🤟
Thanks & thanks
Great, thank you!
I just got my first steel mace from the onnit sale this week!
When switching sides on the 360, should we switch hand positions, changing which hand is above the other?
Cool
Yes, you want to switch your hand positions to keep your grip balanced.
I think about to start training with the mace bell, but I am not sure which is the right weight for beginning. Yet, I trained with a 20 kg kettlebell, doing snatches and TGU for example, which macebell would you recommend? Greetings from Germany!
Believe me you’ll want to get a 7KG. The mace is completely different adaption. I have another video here explaining why with steel mace weight recommendations: m.ruclips.net/video/AcUrvg_u3vo/видео.html
Do one set of each in circuit fashion and then rest between rounds?
Workout is in the description. No circuit. Just work on the skills with enough rest in between sets.
Be nice to mention weights your using for reference
I did mention the weights in this video at 4:05 and do have a separate video on weight recommendations here: m.ruclips.net/video/AcUrvg_u3vo/видео.html&feature=emb_title
You may have said it in the video and I just missed it but what's a good starting weight?
10 or 15lb is best. I have another video explaining in detail here: ruclips.net/video/AcUrvg_u3vo/видео.html
Coach Vaughn, I have a question. If I am new, beginner, could I do this rountine 4-5x a week to teach my body the movements? I have been using kettlebells for awhile, but 360's feel really stiff right now. I am using a 10lbs mace and that feels about right for me.
Yes you can, that's a perfect weight to start out at and it's completely normal to be stiff at first. I sucked when I first started mace training because I was so used to hardstyling with kettlebells. The learning curve is relaxing your grip at the pendulum stage of the 360. If you death grip, your T-spine won't loosen up (foam rolling your mid back can help before training). Once you get good at owning the foundations, I do prefer a 15lb for males in the future.
@@CoachVikingVaughn Hi Coach Vaughn, Do you still incorporate hard style kettle bell training? Sounds like hardstyle is good for power production but increases stiffness?
@@t0mmyytran Yes and yes. I'm very big into StrongFirst training principles. Stiffness is strength, but you're supposed to get "fast & loose" in between sets to keep circulation going by shaking your arms and legs..or doing a boxer like shuffle. Rest periods should also be adequate enough so you maintain the power production. With kettlebells it's less than 1:30 rest time.
What weight should a beginner get? I’m 6’ 235
15lb
Can we use sledgehammer?
ruclips.net/video/4FyGC8chXPY/видео.html
@@CoachVikingVaughn Thank you coach! I learned a lot about mace today through your videos.
Hi Coach Vaughan.
I want a recommendation I am looking to buy a mace is 7 lb mace good enough for a man. I am not particularly strong and have lower back issues.
Hi Nikhil, for men I generally recommend a 10lb mace. However, if you have low back issues I wouldn't recommend doing mace 360's. I recently made a updated steel mace beginner workout series that focuses on building more lat and core strength without performing 360's:
Part 1:ruclips.net/video/O1aWMyqx4e0/видео.html
Part 2:
ruclips.net/video/02W_EfL40PI/видео.html
If you need more info - I got a ebook on my website as well: www.coachvaughn.net/programs/gada-swing-by-coach-vaughn-guide-for-kettlebell-steel-mace-strength-training
Coach Vaughn thanks, I will check out the video.
Hi! Enjoyed your video. What size mace do you generally recommend for women? I'm experienced with kettlebells and heavy weight, but I'm just getting back into my workouts after having a child.
Thanks, for more advanced females I would say start with 10lbs and get a 15lbs one. The more you practice the 360 the more you can do.
Thank you for asking this question, Dayna! I'm also getting back into working out after having two children. Did you get a mace yet? If so, what size and how do you like it? I'm thinking of starting with the 7lb because I don't trust my shoulder mobility yet. This is really new to me!
Just discovered this steel mace workout. Looks interesting. How new or old is this “trend” (for lack of a better word)?
It was originally known as a GADA in India. So....a really long time because you see a lot of their religious figures in had with one ( usually as a symbol to always be ready for war ). But it mainly got Cultivated into fitness by Indian wrestlers in the early 1900’s when the British took away a lot of their weapons. They wanted to increase their grip and core strength making it out of strong bamboo and concrete.
But steel maces have been evolved since the 2002 or so. It’s trending a lot like kettlebells. No one even knew what a Kettlebell was in the early 2000’s and they were cultivated by Russians as early in the 1600’s as farmer weighs.
I heard they started training with maces around the fifth century.
Hi like the work out just one quick question how many times should this routine be ran through per work out? Thanks.
Sorry, I just realized I never put sets in the description. Do each exercise in the order put in, performing all reps/sets and move on to the next. You can do this workout 2-3 times a week. I remade this video with more simpler moves if you feel you need more beginner work with the mace:
ruclips.net/video/O1aWMyqx4e0/видео.html
that a 1.5inch handle?
Onnit’s steel maces are 2inch.
Would a sledge hammer work for this?
I don't recommend it. I have a video here explaining the why's and differences: ruclips.net/video/4FyGC8chXPY/видео.html
Good video
as a new person to this form of exercise, I can not get how or where to place your hands and when to move them. I think it could be better if you break down the move in all the steps.
Keep in mind I made this video 2016 when there was zero info on mace training, but in those following years made I've separate tutorials all these exercises linked below here:
360s: ruclips.net/video/JqPT7pDwRSg/видео.html
Ballistic Curls: ruclips.net/video/QHb-7Un4fGQ/видео.html
Lap Squats: ruclips.net/video/xCALpccZkFY/видео.html
Presses: ruclips.net/video/0-43ekT2Rn8/видео.html
Uppercuts: ruclips.net/video/MX2yTVFIBq0/видео.html
@@CoachVikingVaughn thank you disregard my new comment. Just seeing this.
For the 360 does it matter what hand is on top?
Which Hand Do I Use For the Steel Mace 360?: ruclips.net/video/k9T1TADb4gM/видео.html
I want to get one but not sure how heavy to get. How heavy is the one Coach Vaughn is using? I'm an experienced 210lbs weightlifter, but this being an unstable weight, I'm really not sure.
Hi Don, I’m using a 15lb steel mace in this video and that’s what I recommend for any beginner male starting with mace training regardless of lifting experience. When I first got one it put me in my place pretty quick even though I lift heavy kettlebells all the time.
If you would like more tips check out my other beginner steel mace workouts on my website here: www.coachvaughn.net/blog/2018/11/17/steel-mace-beginner-workouts
@@CoachVikingVaughn just got a 15 yesterday and I am so excited. Just subbed to your channel.
@@Hexenhammer Cool👍🏼 If you need more info I got a new book out on it as well here: www.amazon.com/Enter-Steel-Mace-Strength-Training/dp/B08F6JZB14
Just got mine
Hey where did you get that wall mount storage?? It looks like Onnit product but I can’t find that anywhere
Sorry, every rack you see is custom-made
Coach Vaughn oh perfect...so how much? Hahah I’d legit buy one from you!
While I design them...my Dad is the craftsman that brings them to life with perfect measurements with the right tools. I’ve asked him if we go could go into production making our own mace racks (because you’re not the first to ask), but he wasn’t into the idea.
But my actual steel mace rack you see in the video...no I wouldn’t sell it.
Coach Vaughn I gotchya man no worries...and your old man did a great job on that thing! Seriously looks professional
what would you recommend to get a more intense workout when using lighter weight. I'd prefer a 15-20lb mace. i came across a 10lb'er for practically nothing. it's a bit light for my taste. any suggestions on how to get most out of it?
Coach Vaughn thanks! will do!!
What's a good weight to start off with?
15lb
I'm 5'8 and about 165lbs. I'd say I have above average strength for my size. I exercise pretty regularly at the gym, but im completely new to this. I ordered a 15lb mace and wonder if it will be too heavy. Can a beginner of my size start at 15lbs if I am careful with my form? Great video btw and thanks!
Yeah you should be fine with that weight with your experience level. If not I would try my other beginner workout before you try 360s with it. If you need more guidance I have a e-book on my website as well @ CoachVaughn.net
m.ruclips.net/video/O1aWMyqx4e0/видео.html
Awesome!!! Thanks, greetings from Spain
Is this thing better or worse then a sledge hammer?
Article Link - Differences Between Steel Maces & Sledgehammers: www.coachvaughn.net/blog/2018/12/21/differences-between-steel-maces-amp-sledgehammers
What weight do you suggest starting with?
10 or 15lb mace -- I have another video here going into that: ruclips.net/video/AcUrvg_u3vo/видео.html
Killer. I was skeptical of the mace... not any more.
what weight should a man use as a beginner to the mace?
For beginners:
10lbs if you’re under 200lbs
15lb if you’re over 200lbs
@@CoachVikingVaughn thanks a lot. 15 it is then!
That mace with the head looks like the Tool album art 😂 awesome work outs here!
Ive had that Quad Mace for 8 years, and figured this out last year it is by the same artist, Alex Grey, from the 10,000 Days Tool album cover.
@@CoachVikingVaughn omg that is amazing! Love Alex Grey!! Hell yeah dude!
Min 4:10 for my Alpha's out there! Buy that QUAD MACE (aka 25 lbs) YOU will get humble! 🤙
CV what type of footwear are you wearing?
Converse Chucks
can you release more vids like this?
Have plenty more here on this Steel Mace Workout playlist: m.ruclips.net/p/PL5EZfwN4W8LwPk-ckAKS5NQqjCgVCUosT