Mace Mastery Full Body Workout for Strength Training

Mace Mastery Full Body Workout for Strength Training

Mace Mastery Full Body Workout for Strength Training

Embrace Full Body Strength with Mace Workouts


Welcome to the world of full body mace workouts, where strength meets versatility. If you’re tired of traditional gym routines and want to spice up your workout, the mace is the perfect tool to add to your arsenal. Let’s explore the benefits, techniques, and routines that will help you unleash your full body strength.

The Power of the Mace

The mace, also known as the “gada” or “macebell,” is a centuries-old training tool originating from ancient Persia and India. It consists of a long metal pole with a weighted ball at one end. This unconventional piece of equipment offers a unique way to challenge your muscles, improve stability, and enhance overall fitness.

Engaging Multiple Muscle Groups

One of the biggest advantages of mace workouts is their ability to engage multiple muscle groups simultaneously. With every swing, twist, and rotation, you’re not just targeting one isolated muscle—you’re working your entire body. From your arms and shoulders to your core, back, and legs, every muscle gets a thorough workout.

Mastering the Basics: Mace Techniques

Before diving into a full body mace workout, it’s important to master the basic techniques. Start with the “360” swing, where you hold the mace with both hands and swing it around your body in a circular motion. This move alone engages your core, shoulders, and arms, building strength and coordination.

Strengthening Your Core with Mace

The mace is an excellent tool for developing core strength and stability. Moves like the “gravedigger,” where you hold the mace overhead and twist your torso from side to side, work your obliques and improve rotational power. You’ll also feel the burn in your abs with exercises like the “halo,” where you circle the mace around your head.

Building Shoulder and Arm Strength

Mace workouts are particularly effective for sculpting strong shoulders and arms. The “10-to-2” swing, where you swing the mace from one side of your body to the other, targets the deltoids, biceps, and triceps. As you progress, you can add variations like the “switch grip” or “overhead press” to further challenge these muscle groups.

Enhancing Functional Strength

Functional strength refers to the ability to perform everyday tasks with ease and efficiency. Mace workouts excel in this area, as they mimic natural movement patterns like pushing, pulling, and rotating. Whether you’re lifting, twisting, or swinging the mace, you’re training your body to move in a functional and practical way.

Full Body Mace Workout Routine

  1. Warm-Up (5 minutes): Start with dynamic stretches and light cardio to prepare your muscles.
  2. 360 Swings (3 sets x 10 reps each side): Engage your core and shoulders with this foundational mace move.
  3. Gravedigger Twists (3 sets x 12 reps each side): Strengthen your obliques and improve rotational power.
  4. 10-to-2 Swings (3 sets x 15 reps each side): Sculpt your shoulders, biceps, and triceps with this dynamic movement.
  5. Halo Circles (3 sets x 12 reps each direction): Work your shoulders and core with this challenging exercise.
  6. Switch Grip Swings (3 sets x 10 reps each side): Add variety and complexity to your swing with this variation.
  7. Overhead Press (3 sets x 12 reps each side): Build shoulder and arm strength with this classic mace move.
  8. Cool Down (5 minutes): Finish with static stretches to improve flexibility and reduce muscle soreness.

Benefits of Mace Training

Aside from building strength and muscle, mace workouts offer a range of benefits. They improve grip strength, enhance coordination and balance, and boost cardiovascular endurance. Plus, the dynamic nature of mace exercises keeps your workouts engaging and challenging.

Safety Tips for Mace Workouts

While mace training can be highly effective, it’s important to practice proper form and safety precautions. Start with a lighter mace weight to master the movements before progressing to heavier weights. Always maintain control of the mace throughout each exercise and be mindful of your surroundings.

Incorporating Mace Workouts into Your Routine

Whether you’re a beginner or an experienced fitness enthusiast, mace workouts can be tailored to suit your fitness level. Start with a few basic exercises and gradually add more complex movements as you become more comfortable. You can incorporate mace workouts into your routine 2-3 times per week for optimal results.


Full body mace workouts offer a dynamic and effective way to build strength, improve stability, and enhance overall fitness. By incorporating these unique exercises into your routine, you’ll unleash your full body strength and discover a new level of fitness. So grab a mace, embrace the challenge, and let’s swing our way to a stronger, fitter you! Read more about full body mace workout