How to Use a Macebell

The macebell—an ancient weapon turned cutting-edge training tool—is taking the home gym world by storm.

Whether you're a kettlebell devotee, steel club enthusiast, or new to unconventional fitness, learning how to use a macebell will open up a whole new realm of functional training.

Let’s break down how to use a macebell the right way—safely, progressively, and powerfully.

Start light. The unique loading of a macebell makes even modest weights feel intense. Begin with 10-15 lbs and master the technique before progressing.

1. 360 Swings

Setup: Hold the macebell with both hands at the bottom of the handle.
Movement: Swing it behind your head in a circular motion, allowing your shoulders to open.
Execution: Pull it back to the front, switch directions, and repeat.
Focus: Keep your core tight and posture tall to avoid excessive spinal arching.

Pro Tip: Think "shoulders loose, core tight." Let the swing flow naturally—don’t muscle it.

2. 10-to-2 Swings

A variation of the 360 with a more angular pattern—think of a clock face from 10 o’clock to 2 o’clock.
More shoulder torque and core anti-rotation are required.

3. Macebell Lunges

Hold the mace in an offset grip (weight over one shoulder).
Perform lunges, allowing the weight to challenge your balance and core engagement.

4. Switch Squats

Mace in a front-racked position, then squat while transitioning the mace from shoulder to shoulder.
Builds dynamic coordination and midline control.

5. Uppercut & Strike Drills

Great for conditioning, combat athletes, and explosiveness.
Add rotational strikes, uppercuts, or diagonal chops for real-world carryover.

Programming Tips

Warm-Up Activation: 2-3 minutes of light 360s before pressing or pulling sessions.
Conditioning Circuits: Combine swings with bodyweight movements (push-ups, air squats) for a high-intensity flow.
Accessory Work: Use macebell drills on active recovery days to restore mobility and movement quality.
Finishers: Close out workouts with 100 swings for grip, core, and mental toughness.

Safety Guidelines

Progress Slowly: Even advanced lifters find light macebell work humbling.
Avoid Overarching: Maintain a neutral spine, especially on overhead swings.
Watch Your Surroundings: These are swinging movements. Give yourself room.
Listen to Your Joints: Discomfort in shoulders or elbows? Lighten the load or reduce range.

Final Thoughts

The macebell isn’t just another trendy tool—it’s a throwback to the raw essence of training: balance, control, and real-world strength. Ensure you’re using it correctly for maximum benefits!

How to Use a Macebell