How To Get Started With Mace Training
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- Regina Tracey Morton
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1 1 How To Get Started With Mace Training By David Whitley, RKC Greetings my fellow Underground athletes! Christmas 2005 was a great one. Lots of food, fun and family. One of the gifts I got was a copy of Steve Justa s book Rock, Iron, Steel. In it he describes something called the shovel lift. Justa referred to at one of the best single lifts he had ever done to develop overall body strength. I had seen a similar implement in Bud Jeffries book Twisted Conditioning II. Bud called it a mace. An endorsement from either of those guys is good, but with both of them making the recommendation, I knew I had to try it. I thought it would be fun to give it a try, so I took an old five-foot standard sized barbell and attached 30lbs to one end with a pair of Ironmind s bulldog collars. The whole thing weighed in at about 45lbs. I took it outside and started playing around with it and even at that relatively light weight, it gave me a good workout. Copyright
2 2 The first thing I tried was a simple shoveling motion. I just pretended I was digging a ditch and pitching the dirt over my back or using a pitchfork to toss hay. Because of the strange leverage, it felt a lot heavier than 45lbs. I regularly juggle a 53lb kettlebell and this weight felt quite a bit heavier. Copyright
3 3 The next thing was a shovel with a twist at the top, like I was depositing the contents of the shovel behind me and to one side. To completely mimic the Copyright
4 4 motion I put a twist with the wrist, as if turning the shovel on its side to dump the dirt. Again, it was surprisingly difficult. Keeping the same grip, I did a spearing motion. The hard part here is keeping the mace parallel, not letting the end fall or come upward. It helps to twist the hands toward each other. You can make it more or less difficult by changing the hand Copyright
5 5 position. The closer your front hand is to the weighted end, the easier it is. You can also vary the distance between your hands and change the level of difficulty. With your hands far apart, you have more leverage and more control, making it easier. Another thing I tried was switching to a double overhand grip, like you d use for a military press, holding the mace vertically in front and away from the body and Copyright
6 6 executing a 180-degree turn. This can be done slowly in a grinding fashion or ballistically with a short explosive move. Copyright
7 7 In Twisted Conditioning II Bud Jeffries also talks about writing the alphabet one letter at a time in the air with the mace. I gave that a shot and believe me, it works. It is great for grip and trunk (I hate to use the word core ) and for muscular endurance in the arms and shoulders. These are just a few ideas I got from playing around with the improvised mace for a little while. There is a ton of potential for mace training. I would like to have a thicker handle and a solid weight on the end. I had the idea of using a piece of pipe the size of a chain-link fence post and setting it in a bucket of concrete. A solid weight would allow for slamming the end into the ground like a sledgehammer and for throwing. Of course a thicker handle would give the grip more of a challenge. Copyright
8 8 I encourage you to give the mace a try. It is fun and productive. I plan to experiment more in the future. Feel free to me your experiences at irontamerdave@hotmail.com David Whitley, RKC, is a kettlebell instructor, strength coach and massage therapist located in Nashville, TN. A long-time weight trainer and martial artist, his first introduction to kettlebell training was a magazine article in A few months later he found himself in Minnesota training with Pavel Tsatsouline. With the motto Old-school training meets modern science, he is constantly on the lookout for ways to improve his clients and himself. He has been active in competitive kettlebell lifting and was is the first Americanborn man to achieve CMS rank in Girevoy Sport and was the US Long-Cycle Clean and Jerk champion in He conducts kettlebell workshops across the country and trains clients locally in the Nashville area. He is also available for online personalized training and phone consultation and is the author of over two-dozen articles for various magazines and websites. Contact him by at irontamerdave@hotmail.com, and visit his website: Copyright
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