20 Minute Steel Mace Full Body Workout
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- Опубліковано 26 вер 2024
- Scott Viala presents a full length 20 minute steel mace full body workout. All you need for this mace workout is one mace - Follow along with Scott and see if you can keep up!
STEEL MACE WORKOUT DETAILS:
Exercise 1: 360 Ballistic Curl Squat
- 1 set x 20 reps (10 to each side, so 20 total squats)
Exercise 2: 360 Reverse Lunge
- 1 set x 20 reps (10 to each side)
Exercise 3: 360 Lateral Lunge
- 1 set x 20 reps (10 to each side)
Complex Sequence: 3 sets x 5 reps
- 360 Ballistic Curl Squat
- 360 Reverse Lunge
- 360 Lateral Lunge
Note: 1 rep is when you move through all three exercises as this is a complex
STEEL MACE 360-BASED WORKOUT!
As you can see, this workout uses the 360 as a transition movement so you can hit both the left and the right side for each movement/rep sequentially. Thus, if your 360 is not up to par, you will want to practice that first.
Here is a great resource to learn how to perform the 360 with good form: www.setforset....
Be sure to warm up before this workout! Here is a great warm up, which you can also follow along to: • 10 Minute Warm Up (Fol...
Battle on!
MORE FULL-LENGTH MACE WORKOUTS: • Full Length Follow Alo...
If you like this workout, be sure to SUBSCRIBE as we will be putting out more full length follow along steel mace workouts!
Follow us on IG: / setforset
Follow Scott on IG: / viala_training
I am an Indian, and learning about mace from foreigner.
I'm English and my Indian friend corrects my English grammar. 😂
I'm American
Say it a gada not mace
Im american, and I am reading the comment of foreigner
I'm a foreigner and I want to know what love is
I'm new to the steel mace so thanks for sharing videos I can do. Loved it! So much better than standard weight lifting.
Thanks for the workout! I'd been doing
10 reps of
360 left
360 right
20 reps of squat with hand change
10 ankle raises, rollers, and tip toes
10 horizontal swings each side
10 vertical swings each side
Repeat 3x
and that was full body for sure. But it lacked the fluidity that a mace workout can really bring to the table. This is an awesome way to combine in the squats, lunges, and uppercuts into what I had a a pretty stiff outline.
Love it! Great workout. I would love to see more full body mace workouts.
I did this workout today with 7 kilo mace. And it literally killed me ❤️ thoroughly enjoyed it. Thanks!
Love it thank you ❤
I’m guessing with using a lighter weight you could create a early morning ‘flow’ routine every morning? More for mobility and cardio flowing?
Just did this workout and now my body is completely dead ☠☠☠ haha I love it. Thank you brother 🙏
I’m just now discovering mace workouts and want to say thank you. You’ve been a big help in getting this going for me.
We love that we can be a part of your fitness journey!
I will be doing this workout on my channel.. I will give you credit. Thank you for this!
Literally leading off with the most difficult move. Great.
Great workout, really ramping up the complexity on the last sets. I'm still working on my 360s technique but at some point I'll definitely introduce stepping patterns and will try this workout. Thanks.
Hey, I remember trying this when I first got my mace a few years back and really struggling. Tried it again today and it was fun as hell! Thanks!
Awesome to hear you're sticking with it! The mace is an under-appreciated tool in our opinion;)
Thank you Scott! and thank you Set for Set. Enjoyed the workout. I got into your 360 inspiration and added a 4th exercise to the circuit: 360 to side uppercut to press. Feel the burn! Keep the videos coming. They are appreciated.
Great flow. Thx for breaking it down brotha!
Just ordered my 1st 30lb mace. Cannot wait to try these. Thanks for the content.
Did you get it?
@@Catgat37 order got lost. Ordered another one coming in next week. Going to use your content to build a routine. 🤙🏽🤘🏽
It's my fourth time doing this workout. I learned to dread it. It's so hard 😂 but excellent for strength.
That's really great combo! Wow! Can't wait to try it! Thx Scott!
Fabulous to watch. You make it seem easy because after just ten I find it tiresome.
I must be weak :)
But looking at it positively, I like your technique and how you explained it all.
Gonna try it your way :)
I’m new to steel mace , however been working out for long time now , I find these workouts very interesting and hits all body parts , keep up the good work, and thank you for sharing, Sharing is Caring 😎👍
We appreciate the love!
Thank you so much for this workout!!!
Great workout, great video
Great workout mate. Definitely what I needed!
Wish it was a little slower, hard to keep control as a beginner and not get sloppy, but I liked the combination. Thanks!
Really nice sequence. But don’t forget the breathing. Essential to maintain proper form during longer flows.
F... hell what an amazing tool!❤❤❤
Great thank you
What should also be valued is the "dance repertoire" memory exercise in your brain whilst doing all the movements...
No mace but I'm gonna do this with my sledgehammer
I like to do alot of flow and performance arts and these kinds of moves come very easy to me. This looks like it would be a great way for me to work out. Anyone have any pros and cons of mace exercises?
Whats a good starter weight mace for a total novice at mace training. I regularly workout and lift weights but i like the look of this. Im just worried i buy 1 that's too light or faaar to heavy to get going. I understand that's a hard question to answer over a comment blindly. Amy advice appreciated. My gym doesn't have anything like this to try out
We cover this in depth in this article: www.setforset.com/blogs/news/steel-mace-info-what-size-mace-should-i-buy? But, for the short version, a 10lb mace is usually a good starting point.
@@SETFORSET thanks for reply. Will also check the link out. Cheers
Fantastic video. Thank you...
Nice Workouts, thanks. You Said Full Body, i have a question to that. So my Chest should get Trained by pulling the mace apart right? At What part does my back get Trained?
Anytime you're pulling down from overhead, or performing a rowing movement, you are going to be working back muscles.
Thanks for you answer :) Looking forward to more workouts ;) @@SETFORSET
Is this supposed to be for beginners? It's too fast for me. I would need more than two practice reps and also everything is reversed. Please say right and left not just for hands but for feet and each time, at least in the practice round.
This is more of an intermediate workout. We have beginner workouts that you can try out.
Your feedback is appreciated. We will pass it on to Scott Viala. :)
Does this really give your body a full work out enough to get you in great muscle shape? Buying one and don't want it to end up in a corner dusty after a few goes.
Like any workout program, it will take time to build muscle, but our steel maces are a great way to incorporate functional training into your life. We think you'd be surprised at home difficult a steel mace routine is!
That is a most unusual squat. What is the aim of the quarter squat/good morning over a full squat without the good morning?
@BluegillGreg, unsure where you are seeing a good morning in this routine?
💪
What do you mean exactly by creating tension on the mace or "fell the tension on the mace" ?
Don't let the weight of the mace control you, you have to be in control of where it is. Don't just let fall, keep it in the exact spot you want it to be in.
Ok, but I've had in mind the tension after the swings. Like when pulling it to your chest during squats.
@@DilinarTanel You know how your brace your core when you do a squat? Think similar to that but with holding the mace. You want to keep everything tight but not excessively so.
Great for a noob like me
Really loving this quick full body mace routine, perfect for when you don't have much time to workout but need to get a quick session in. Keep em' coming!
Long shot but has anyone got a recommended weight I should start at? I’m lifting 25-30kg dumbbells and I weigh 82kg
A great starting weight for someone that is an experienced lifter is the 15lb (~7kg) mace. It may not seem like a lot, but we've seen a lot of "strong" lifters humbled by this weight.
@@SETFORSET thank you! I’ve heard mace training can be humbling. I just didn’t want to spend money on a heavy weight and then be… humbled. I really appreciate your reply.
What’s the best macebell w height for beginners
About the equipment is most of the weight focused at the head? how heavy is the handle ?
Yes, most of the weight is at the head. At far as weight of the handle, that will depend on the individual mace.
@@SETFORSET Thanks for answering
Hello Sir, I am 5ft 8inch and my weight is 78 kg..How much weight og steel mace should I buy?..Plz suggest..
Generally a 10LB mace is the best place to start, but it depends on your fitness level and what you want to get out of the mace. If you are a stronger individual, you are going to outgrow the 10lb quickly in terms of 360s and 10 to 2s. We get a lot of men who start with a 15lb mace just fine. Hope this helps. Here's a video from Scott on the matter: ua-cam.com/video/hHZHeWY7erw/v-deo.html
@@SETFORSET Thanks a lot..It really helped
bro it was confusing but i made it through
Way to stick with it!
@@SETFORSET How heavy is the mace you're using in the video?
@@Flokoli1 Scott is using a 20lb mace
I’ll be honest, that was way too fast to get a handle on things. I’m pretty athletic, but new to mace. I think experienced users forget how complex these movements actually are. This either needs slower and longer explanations to get the hang of each movement (with marker to skip if not needed), or links and references to separate tutorial videos. I’ve coached a fair bit and the explanations here work great for regulars in the class or a new technique to an experienced class. This didn’t work so well for that.
nice workout get a lav mic
It needs more, slower, practice reps of the movements
I had a hard time following two… I just slowed the video speed down haha... my legs were inflamed jelly for two days and a little sore for one more after 😑😂
you didnt drink your water...
I think I bought a bit too heavy of a steel mace for me. It's not that I can't use it, it's just that the rotation from behind my back causes anxiety. Bit too heavy for that still.
Hi! What weight did you end up purchasing? Here's a breakdown of what we recommend: ua-cam.com/video/hHZHeWY7erw/v-deo.html
Such a killer quick workout 💪 🔱💪
In addition to the exercises I do with heavy clubs, your maceball program gave me a good finish to my training. Thank you for your efforts and good luck for the future. Greetings from Slovenia
So good man! Getting the same heart rate as kb swings, but a lot more fun. Im not dreading the next few sets.
You killed it! Nice workout!
1 set of 27
3 of 27
I'm a total beginner with the steel mace and I had a hard time following along :(
I think you could help out newbs like me more if you slowed down a little and called your right side "left" and your left side "right". Just a thought.