This medieval-looking piece of equipment will help you feel like a badass while building a massive upper body. My earliest memories of athletic training revolve around conventional equipment. You know, the barbells, dumbbells and weight plates that make up most of today's weight rooms. I embraced this and became a modestly good powerlifter over time. It wasn't until I retired from powerlifting and football that I began to seek other methods of upping my strength and fitness.
3 Benefits of Gaining God-Like Grip Strength with the Steel Mace
Mace Training Benefits
If you haven't heard of a steel mace—a type of strength training equipment also termed a macebell—you're not alone. These long metal rods capped with a weighted ball aren't often found in your standard gym or training studio. But that doesn't mean they're something new. In fact, according to Onnit, a steel mace manufacturer and a forerunner in the realm of "primal fitness," maces have been used as weapons and training implements for thousands of years, and they were actually a favorite tool of ancient Hindu warriors.
Mace training can be part of a well-rounded fitness program; one in which that makes you feel healthy and strong. Personally, as I age within the industry, my desire to achieve a balance of strength far outweighs aesthetics. I personally enjoy adding in a lot of pull-up variations; deadlifts and bottoms-up kettlebell work into my training programs. With the mace, the majority of the weight is at the end of the mace handle, which forces activation of the muscles in the hands, wrists and forearms…the lower the grip on the handle, the more challenging it becomes. I have always had a healthy range of shoulder mobility most likely stemming from a combination of genetics and a background in gymnastics and swimming.
Originally developed thousands of years ago, the Gada, a steel mace also known as a macebell, is a weighted club once used as a weapon and training tool by elite warriors and athletes. These movements encourage your body to act as a single integrated unit across multiple planes of movement sagittal plane — bicep curls and lunges, frontal plane — lateral raises, and transverse plane — twisting wood chop or hay balers. Throughout the movement your body must stay balanced, while using the unbalanced resistance of the macebell.