The ancient warrior's tool, rebuilt in indestructible steel. Learn how the POWER GUIDANCE Steel Mace develops stabiliser muscles, joints, and full-body power — and master every foundational swing.
What Is a Steel Mace?
Why an ancient Persian training tool has become the modern secret weapon for athletes, fighters, and anyone chasing real-world strength.
The steel mace — also called a macebell or gada — originated centuries ago in Persian warrior culture, where wrestlers and soldiers swung heavy clubs to forge grip strength, rotational power, and shoulder resilience. Unlike a dumbbell or kettlebell, the mace places nearly all of its weight inside a spherical head at the end of a long handle.
That offset design changes everything. Every swing, press, and hold generates torque that your grip, forearms, rotator cuff, and core must continuously control. The result is a type of strength that barbells can't replicate: dynamic, rotational, and joint-friendly.
Steel Mace vs. Dumbbell vs. Kettlebell
| Characteristic | Steel Mace | Dumbbell | Kettlebell |
|---|---|---|---|
| Weight distribution | Concentrated in head, far from hand (long lever) | Balanced around the handle | Slightly offset below handle |
| Torque demand | Very high — every rep challenges stabilisers | Low to moderate | Moderate |
| Grip & forearm work | Constant, unavoidable | Only on heavy holds | Moderate |
| Rotational core training | Primary focus (swings, 360s) | Limited | Limited |
| Shoulder mobility | Actively developed through full ranges | Neutral | Neutral |
| Combat sports transfer | Excellent (torque, wrist strength, overhead power) | Low | Moderate |
Why the POWER GUIDANCE Steel Mace
Built from a single piece of high-quality steel — designed, tested, and virtually indestructible.
| Specification | Details |
|---|---|
| Product | POWER GUIDANCE Steel Mace (Macebell) |
| Construction | All-steel, one-piece design — head welded to long shaft |
| Weight options | 2.5 kg / 5 kg / 7.5 kg / 10 kg / 12.5 kg |
| Finish | Matte black, non-marking, odour-free coating |
| Grip | Diamond-knurled handle texture for a secure, non-slip hold |
| Balance | Perfectly balanced; weight concentrated in the rounded head |
| Handle design | Hollow shaft increases head-heaviness, amplifying stabiliser demand |
| Best for | Functional training, martial arts, MMA, boxing, BJJ, home gyms |
Indestructible All-Steel Build
High-quality steel construction makes this macebell robust for a lifetime of training — designed to withstand anything you throw at it (or anything you throw with it).
Head-Heavy Lever Design
The hollow handle shifts weight into the rounded head, maximising torque so every movement trains stabiliser muscles, joints, and core far harder than the scale weight suggests.
Diamond Grip Texture
The diamond-pattern knurling keeps the mace locked in your hands through the sweatiest swing sessions — grippy without shredding your palms.
Adjust Resistance Instantly
Want it harder? Slide your hands toward the end of the handle. The further from the head you grip, the longer the lever — and the greater the resistance. One mace, endless difficulty levels.
Five Weights, One Path
From 2.5 kg for beginners learning the patterns to 12.5 kg for advanced athletes — pick your starting point and progress at your own pace.
Combat-Sport Ready
Trains dexterity, grip strength, muscle power, speed, and endurance — an excellent conditioning tool for MMA, boxing, Brazilian Jiu-Jitsu, and all striking and grappling arts.
How Steel Mace Training Transforms Your Body
Four training effects you can't get from traditional weights.
1. Grip Strength That Never Quit
The offset head pulls the mace out of alignment on every rep. Your fingers, thumbs, and forearms fight that pull continuously — building crushing grip strength without a single dedicated grip exercise.
2. Rotational Core Power
Swings like the 360 and 10-to-2 force your obliques, deep spinal stabilisers, and hips to generate and decelerate rotation. This is exactly the power pattern used in throwing, punching, and swinging movements.
3. Bulletproof Shoulders
Mace work moves your shoulders through large, controlled arcs under load — building mobility and strength in the exact positions where most shoulders are weak. Over time, this creates resilient joints, not fragile ones.
4. Full-Body Coordination
Every mace movement is a chain: feet → hips → trunk → shoulders → wrists. Training these chains improves athleticism, dexterity, and movement quality that transfers to sport and daily life.
12 Essential Steel Mace Exercises
Master these in order. The first four are the foundations — every advanced movement is built on them.
Part 1: The Foundational Swings
The 360
- Stand with feet shoulder-width apart. Hold the mace vertically in front of you, one hand at the base of the handle (bottom hand), the other just below the head (top hand).
- Swing the mace to one side, behind your head, keeping elbows bent and shoulders relaxed — let the mace travel in a smooth horizontal halo behind your neck.
- As the head comes around the other side, pull the bottom hand down and push the top hand up, catching the mace upright in the mirrored position.
- Continue flowing in one direction for 5 reps, then reverse.
The 10-to-2
- Take the same grip as the 360, mace held upright in front of your chest.
- Swing the head over one shoulder and behind your head until it points down behind the opposite shoulder — like the hands of a clock moving from 12 to 10 (or 2).
- Pause briefly, then swing back through the arc to the starting upright position.
- Complete all reps on one side before switching.
Front Swing
- Hold the mace horizontally with both hands, one near each end, arms extended in front of your thighs.
- Hinge at the hips with a flat back, letting the mace swing back between your legs like a pendulum.
- Drive your hips forward powerfully, swinging the mace up to chest or eye height.
- Let it fall back through your legs as you hinge again — keep the rhythm continuous.
Spear Strike
- Hold the mace vertically at your side, bottom hand at the handle base, mace head up near your shoulder — like a soldier carrying a spear.
- Step forward into a short lunge while explosively driving the mace head forward, extending your arms and pressing the mace out at chest height.
- The head should point away from you at full extension, arms locked, core braced.
- Pull the mace back to your shoulder as you step back. Repeat, then switch sides.
Part 2: Strength & Power
Gravedigger
- Hold the mace in one hand at the base of the handle, letting it rest vertically against your shoulder.
- In one explosive motion, swing the mace overhead and slam it into the ground in front of you — like driving a post into the earth.
- Catch your balance in a short split stance as the head lands softly with control.
- Lift the mace back to your shoulder and repeat. Switch hands each set.
Offset Single-Arm Press
- Hold the mace in one hand at the handle base, resting vertically at your shoulder.
- Brace your core hard — the head-heavy mace will try to pull you sideways.
- Press the mace straight overhead until your arm is fully extended and the mace is balanced above your wrist.
- Lower with control, resisting the torque all the way down.
Mace Squat to Overhead Press
- Hold the mace vertically at your chest with both hands, one at the handle base, one mid-shaft.
- Squat down until your thighs are parallel, keeping your chest proud.
- Drive up through your heels; at the top, press the mace overhead until arms lock out.
- Bring the mace back to your chest and flow into the next rep.
Halo
- Hold the mace upright in front of your chest, hands stacked on the handle.
- Circle the mace slowly around your head, keeping it as close to your skull as comfortable.
- Complete a full loop to one side, then reverse direction.
- Keep your ribs down and avoid leaning your torso as the mace travels.
Part 3: Core, Conditioning & Flows
Woodchopper
- Hold the mace horizontally with a wide grip, arms extended. Stand tall with feet slightly wider than shoulders.
- Rotate your torso and raise the mace diagonally overhead to one side.
- Powerfully chop down and across your body toward the opposite hip, pivoting your back foot as you rotate.
- Return to the top and repeat for reps, then switch sides.
Mace Row
- Hinge forward at the hips with a flat back, mace held horizontally in one hand near its balance point.
- Row the mace toward your ribs, keeping your elbow close to your body.
- Pause and squeeze your shoulder blade at the top — the offset head will wobble; controlling it is the point.
- Lower with control and repeat. Switch hands each set.
Rear Lunge with Mace Switch
- Hold the mace vertically in one hand at shoulder height.
- Step back into a reverse lunge, lowering until your back knee nearly touches the floor.
- As you return to standing, pass the mace behind your back to your free hand.
- Alternate lunges while switching hands every rep.
Warrior Flow (360 + Squat + Press Combo)
- Perform one 360 to the left, catching the mace upright.
- Immediately squat down with the mace held at your chest.
- Stand and press the mace overhead with both hands.
- Lower to your chest and perform one 360 to the right. Repeat the cycle without stopping for 60–90 seconds.
20-Minute Steel Mace Workout
A complete full-body macebell session. Use a light mace (2.5–5 kg) for your first attempts.
| Block | Exercise | Work | Rest |
|---|---|---|---|
| Warm-Up (4 min) | Halo (each direction) | 45 sec | 15 sec |
| 10-to-2 (each side) | 45 sec | 15 sec | |
| Strength (8 min) | Front Swing | 40 sec | 20 sec |
| Squat to Overhead Press | 40 sec | 20 sec | |
| Offset Single-Arm Press (alternating) | 40 sec | 20 sec | |
| Power & Core (6 min) | Spear Strike (alternating) | 40 sec | 20 sec |
| Woodchopper (alternating) | 40 sec | 20 sec | |
| Warrior Flow | 60 sec | 30 sec | |
| Finisher (2 min) | 360s — alternate directions, unbroken | 2 min | — |
Progression: Weeks 1–2 learn the patterns slowly. Weeks 3–4 increase work intervals to 50 sec. Week 5+ move your grip further down the handle or step up to the next mace weight (7.5 kg or 10 kg).
Which Macebell Weight Is Right for You?
Five sizes from 2.5 kg to 12.5 kg — one for every stage of the journey.
Remember the mace rule: choke up (hands near the head) to make any mace easier; slide down the handle to make it harder. That's why one well-chosen mace can serve you for years.
Safety First
Steel maces are safe when respected. Follow these six rules.
- Start light. A 5 kg mace swings like a much heavier weight. Master technique before adding load.
- Clear your space. The mace head travels in large arcs — ensure 2 metres of clearance around you.
- Check your grip. The diamond knurling helps, but always re-grip between sets if your hands are sweaty.
- Warm up shoulders and wrists with halos and 10-to-2s before any power work.
- Train on forgiving surfaces for gravediggers — or stop the head just above the floor.
- Stop if anything pinches. Sharp joint pain means the weight is too heavy or the pattern needs work — regress and rebuild.
What Lifters Say
Real feedback from Amazon buyers.
"10 kg, beautifully heavy. Thanks to the diamond pattern it's also wonderfully grippy, so it doesn't fly out of your hand. The build quality is very high — the hollow handle increases the head-heavy feel, which demands and develops the stabilisers even more. Matte black surface, no colour transfer, no smell — exactly as it should be."
"A damaged macebell arrived initially, but the seller reacted very quickly and sent a replacement — extremely customer-oriented. Five stars for that alone."
Frequently Asked Questions
Everything beginners ask before their first swing.
What weight steel mace should a beginner start with?
Most beginners — even experienced lifters — should start with a 5 kg (11 lb) macebell for men or 2.5 kg (5.5 lb) for women. The leveraged, offset weight makes it feel far heavier than its scale weight during swings. Master the 360 and 10-to-2 with a light mace before moving up to 7.5 kg or 10 kg.
What muscles does steel mace training work?
Steel mace training primarily develops grip and forearm strength, shoulder stability and mobility, rotational core power, and hip drive. Because the weight sits far from your hand, every movement also challenges the small stabiliser muscles of the wrists, elbows, shoulders, and spine that conventional weights miss.
Is macebell training good for martial arts and combat sports?
Yes. Macebell swings mimic the rotational torque, wrist strength, and overhead power used in boxing, MMA, and Brazilian Jiu-Jitsu. The dynamic swinging patterns build shoulder endurance and grip that transfer directly to striking and grappling.
How is a macebell different from a dumbbell or kettlebell?
A macebell places most of its weight in a spherical head at the end of a long handle, creating a lever arm. Unlike dumbbells and kettlebells, which keep the load close to your hand, the mace's offset weight generates torque that forces your grip, forearms, and core to stabilise constantly through every rep.
How do I increase the difficulty of macebell exercises?
Two ways: move to a heavier macebell (available in 2.5, 5, 7.5, 10, and 12.5 kg), or choke down less — sliding your hands toward the end of the handle increases the lever length and makes the same mace dramatically harder.
How often should I train with a steel mace?
Two to four sessions per week of 15–25 minutes is ideal. Because mace work heavily taxes the grip, shoulders, and connective tissue, start with 2–3 sessions weekly and allow at least one rest day between sessions.
Forge Warrior Strength
Indestructible all-steel construction. Five weights. Endless progressions. The POWER GUIDANCE Steel Mace is ready when you are.
Get Your Steel Mace on Amazon →
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