Steel Mace Core Workout - 17 Killer Core Exercises

Here is a video we put together which is a compilation of our favorite steel mace core exercises. Some of these are specifically steel mace core exercises while others are more compound movements which also target the core to great effect.

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Steel Mace Core Exercises List:

1. Rotational Side Swings
2. Side Plank with Mace Raise
3. Steel Mace V-ups
4. Plank Pull Throughs
5. Half-kneeling Offset Macebell Oblique Crunches
6. Ab Rows with Mace
7. Steel Mace Walk the Plank
8. Rotational Offset Mace Walks
9. 360
10. Single Arm 360s
11. Single Arm 10 to 2s
12. Bayonet Strike Lunge
13. Mace Heavy Bag Alternating Slams
14. Half-kneeling Uppercut Press
15. Overhead Steel Mace Lunges
16. Offset Extended Mace Holds
17. Glute Bridge with Chest Press

Tips for steel mace core exercises - anti-rotational exercises:

Hold the mace with your hands closer to the bottom of the handle to engage your core more.
Keep your core, glutes and the rest of your body tight at all times. Performing movements slowly, where you are fully engaged, is better than moving through the exercise quickly just to get the reps done. The only exception is if the movement is more dynamic. Either way, don’t cheat!
Keep your ribs tucked, at no point should your rib cage flare. You want your back straight and your core tight, the point is to remain stable during anti-rotation exercises.
Square your hips forward at all times.

Tips for steel mace rotational exercises

When performing steel mace rotational exercises, you want to protect yourself from low back injuries by following some simple rules:

Always maintain a neutral spine, do not arch or round your back (your rib cage should not flare).
Keep your core muscles tight and engaged. You want to do this because it will help you stabilize the lumbar region. The lumbar region should not rotate more than about 12 degrees.
To combat a tight upper back and hips, you can increase your range of motion, thus your comfort, by adjusting your feet (turning your toes out, up to 45 degrees).
Rotation should be from your hips and thoracic spine (your upper and middle back). The thoracic spine can safely rotate about 40 degrees in either direction.

Benefits of training your core with a steel mace:

Powerful rotation (great for punching, swinging, twisting and turning - Sports 101!).
Better ability to control acceleration and deceleration.
By having more power in your rotations (torque) and better control of acceleration and deceleration, you will reduce your chance of injury tenfold.
Core stability (this one we already mentioned but it should be noted again, especially for athletes who may take impact for a certain side - remaining stable during spots in vital).
Balance
Coordination
More powerful through all of your movements, in and out of the gym and all planes of motion.

#steelmace #coreexercises