STEEL MACE HOW TO: The Flow

The word "flow" has been thrown around quite a bit in the unconventional training community, and it can get confusing for those just starting to dabble into implements like Kettlebells, Steel Maces and such. There are people who "Flow" with what seems to be no rhyme or reason as to why they are doing those movement patterns. 

What a "Flow" should be is proper movements patterns put together that have been mastered. The movement patterns can be whatever you want, a swing, squat, press, lunge, etc. Again, after mastering each movement, begin to piecing them together, creating the "flow" of the movement. 

Below is a basic example of the a steel mace flow that I like to do. It consists of a 360 Swing followed by a Lap Squat, moving into a Ballistic Curl Side Lunge, and lastly into a Reverse Lunge.

The way I like to "Flow" is by doing movements that will target both sides the entire time so I can do the flow for time or reps, alleviating the worry of working both sides of my body the entire time. 

Give this flow a try and let me know how you like it!

Instructional: Steel Mace 360 Swing

This is an instructional video on how to swing the Onnit Steel Mace. In this video, I am demonstrating the typical 360 swing with a 20 pound mace.  

To purchase your own Steel Mace and join the #MaceMovement, visit https://www.onnit.com/onnit-steel-mace/?a_aid=immortalmexican

Alternating Steel Mace Joust

Using the Onnit Quad Mace for the Alternating Joust. A fun exercise to use at the end of a workout

#IamMaceMovement

What does the #iamMaceMovement mean? 

Its the joining of minds all over the world who have found a passion for this implement that has changed our lives. From Australia to Texas and New Mexico to England, fitness enthusiast and personal trainers are understanding how to use the steel mace as a functional piece of equipment. Many kettlebell gyms or 'unconventional' gyms are adding the steel mace into their systems. 

In this video, I am demonstrating a flow with the 10 pound steel mace, transitioning into specific movements with various weights (20 pound steel mace and 25 pound wooded Quad mace). These movements are just the tip of the iceberg when it comes to exercises with the steel mace. 

To start your own steel mace journey visit this link : https://www.onnit.com/onnit-steel-mace/?a_aid=immortalmexican  

Join the #IamMaceMovement!

Steel Mace Lunge Progression

This is a progression of the lunge exercise with the Onnit Steel Mace. Master each step before moving onto the next progression of the exercise. These steps are as followed.

1. Reverse Lunges
2. Reverse Lunges with Uppercut
3. Continuous Forward and Reverse Lunges
4. Plyo Lunges
 

While there are more progressions of the Steel Mace Lunge not in this video, it is a good starting point for those beginning their Steel Mace training. 

Steel Mace Lunge Flow

This is a fun Steel Mace Flow! This entails a 360 swing followed by a Twisted Lunge with an Uppercut to a Side Lunge ending with a Lap Squat. Try it out and let me know how you feel!

Steel Mace 360 Swing

Viking Power Flow

This is the Viking Power flow from the front and the side angle. This consists of 5 squats with the mace on each side followed by 5 Reverse Lunge to Bent Paddle Swing on each side. 

A good way to implement this workout is by doing an "On The Minute" type workout, trying to do the 10 squats and 10 reverse lunges as fast as form will allow at the start of every minute. Depending on the weight of the mace, start with 7 or 8 minutes and you can move up to 20 minutes. This is an amazing workout!