Steel Mace Full Body Flow Workout

This workout is a full body steel macebell flow, we’re going to do the same again. We’re going to go for three five-minute rounds again. If you can’t get all five minutes in, just go as long as you can. You increase that time under tension each time you perform the workout. As you get stronger, as your skill increases, as your cardio increases.

Again, if you can’t do all these steel macebell exercises, just break it down into one or two movements, then build up as you get better and as you get more skilled and as you get more control of the mace. You might not be able to get all these exercises in to start with, but build up as you get going, before you know it, you’ll be able to do the whole lot straight off the bat.

I’m going to break it down now, go through the workout.

First off, we’re going to go into Bondi swings and then into uppercut into overhead press.

I’ll just show you what it looks like with the Maverick Gada Macebell.

Here are the exercise instructions:

We’re going to do a single-arm 360 swing. Single-arm 360 swing. I’m going to catch it behind a body. From now, we’re going to go straight into uppercut. Pivot off that big foot, rotate the hip, bring it back into the standing position, shoulder press.

Now we’re going to go over the other shoulder, I’m going to do a steel macebell 360 squat. Come up with the right hand side. Now pivot with that back foot, rotate the hip, bring it back into the starting position. And then from now, shoulder press overhead. You can increase that leverage as much as you want, do your shoulder press.

And then from there, we’re going to bring it into the right position. We’re going to do a swing squat. An exercise that we teach in my traditional Indian club training course, but you can also do it with the still mace as well. Throw, casting that forward hip hinge, catching it into that front position, bring the mace towards the body, press it out if you can.

Then from there, standing up, we’re going to do our 360 into rotational uppercut, changing sides. 360 rotational uppercut. With these rotation uppercuts, just bring that hip around, pivot the foot, bring that top arm back as you punch up with that bottom hand.

That’s it for this workout again. Power through, try and get three five-minute rounds.

And if you can, try and get as many of those flow exercises in as you can, but build up as you go.

Don’t worry if you can’t get it the first time. Working out with clubbells takes time and practice!

The more you do this, the better you get, the easier it gets, and it becomes quite natural for you. I hope you enjoyed this workout, and I’ll see you in the next one.