BIGGEST Mistakes When Training With The Steel Mace (AVOID THESE) | MIND PUMP
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- เผยแพร่เมื่อ 9 ก.พ. 2025
- BIGGEST Mistakes When Training With The Steel Mace
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Coach Jonh Wolf of Onnit Academy visited Mind Pump Media HQ and teamed up with Mind Pump Justin to introduce a 5 part training series using Indian Clubs and the steel mace.
John Wolf
@coachjohnwolf
Justin Andrews
@mindpumpjustin
Indian Club & Steel Mace
Steel Club
Steel Mace
Movement & Mobility
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just a piece of advice brother try to get rid of those raised heel shoes will greatly help you, train barefoot or with minimalist shoes for better biomechanics
I agree. Slightly higher heels can help with Olympic lifting, particularly snatching, if hip mobility is an issue. But, generally, a flatter shoe is more stable and develops the muscles of the feet more. I find hybrid CrossFit style weightlifting/metabolic shoes are perfect because they have the perfect balance of stability, mobility and proprioception.
Even for life, flat shoes better
BAAAAARE FEEEEET
You wear raised heel shoes if you typically don’t have enough ankle mobility. Bare feet or flat shoes will exaggerate that if you have issues with ankle mobility.
@@b0mbermanthe reason they have ankle issue to begin with is because of raised shoes. Might find some issues at first wearing barefoot shoes but over time your ankle strength will improve.
I love so much that this is a person who already knows some stuff being taught by someone who knows their stuff!
As a beginner, it's sometimes unhelpful to see another beginner learning, because they only get the very basics, and it's tough to see the difference between the beginner and the pro. But seeing these "improvement tips" means you don't have to cover the basics before you start seeing some really useful corrections that will help beginners, too! I love that!
I wish this information had been readily available and publicized when I as a kid. Even if I couldn't get an official mace, I could have strapped something to the end of a shovel handle. This would have changed my entire relationship with exercise.
I grew up on a farm. We called this a sledgehammer.
crystal clear explanation of the static, fluid, dynamic idea. Applicable to lots in strength
I was skeptical of you guys when I first saw your channel, but I have been extremely impressed with your sincerity, thoughtfulness and lack of promotional BS. Well done!
Ok.. What i hear and see in this vid. Is to get the right position and control with light weight.. To focus on positioning control and engagement of the tool.. And once you control those elements than increase the weight because your body will have complete control of the tool and will automatically respond..
Thanks
I perform the same exercises using a 10 lb & 16 lb sledgehammer, 😊
Thank you. Really great input. Instantly transformed my approach to the mace training before I even started. Thanks
For anyone who has a mace 4:52 is absolutely insane that he can do that
Looks like a ten pound mace. Damn that pose is brutal. I have to choke up to the middle to hold that.
@@1313steamroller I bought a 10 pounder to start out with. I am glad I didn't start out with anything heavier.
There is no reason to hold the Mace like that anyway, this video is stupid 'cos they show us some poses nobody would ever perform.
@@Joebonjoe something a weakling would say for sure. Me and the bros hold it like this for days
@@Joebonjoehe holds that pose to show you how to start the 360 swing (with your hands to the opposite side of the way you’re gonna swing, so you can get the “8” motion going over your head).
I was trying to show someone this before but it’s incredibly hard to do in slow motion as it’s so heavy and tough to hold at that stage of the swing. Him holding it there is actually really useful to learn how to swing it properly. Don’t be mad.
Nice information
Thanks!
Just got my 7 lb Mace and will use these tips in learning how to use it. Awesome!
Crazy how 7 lbs can wear you out.
@@90whatever i ordered the 5 lb macebell and im a full grown 180 pound man 😂
@@DylanM333 That's what makes the mace such a great piece of gym equipment. Just by gripping up or down on it you can hugely adjust the felt weight.
What à great info 👍👍👍👍👍
I wish you lived in my town.
Best one of the series yet! Gonna try both of these techniques.
Thanks guys.
Does anyone else take the weight in their one hand and the handle in the other and throw the weighted end up in the air as high as possible and than catch it with the same hand that threw it while guiding the handle with the non throwing hand so it doesnt just fly away? I do a few sets of these to 30 every workout and really think it has helped my arms expand, also really get me sweating like cardio.
I been wanting to add this to my weapons training because after A while swords and other weapons get heavy I was thinking this could help me get more stronger and faster with things like long sword or even maces
Should you be switching which hand is on top when doing the exercises? Like swapping your left (lower) hand every other set with the right hand?
yes
I swap hands and the shoulder over which I start the swing at the same time.
Wow this is great. I am so curious about this exercise and this convinced me to try this out
Great coaching video. Love it.
Great video on keeping the core braced and owning the midline.
Can we do it with sledge hammer? I do not have a mase.
If anyone wants to learn to properly swing a mace/gada, check out Paul Wokowlinski.
Paul is hugely experienced and researched on the traditional methods of mace training used in places like India. The guy has first hand knowledge of the technique. Squat with mace, I mean seriously? Maces are designed for swinging, mimicking armed combat movements, not for a "push pull squat" for God sake.
Yeah using a mace for squatting is so dumb
@@davlmt Explain why you think so.
@@TDR85no
@@davlmt That's fine. I didn't think you could.
This is much harder to do then it looks!!
The whole point of using a mace is for mobility with weight. If you doing the exercises like that you may as well use normal weights.
Wait, maybe I read this wrong... Are you saying balancing fluid momentum and tight control of the body is wrong? Do you also think when you do a curl if the weight doesn't come up you should swing and jump the legs to bounce it up?
@@PumbaaStriking 1. No. 2. Depends what your goal is.
Does this couch have a course to learn how to use this Mace properly? going through the move piece by piece? I have not been in a gym to get instruction but I believe this is like KB in that you really need a walk through to get started correctly so you do the movement coretly and charge what muscles you should be charging?
The key to the 360 is not moving the body around to avoid the mace...by not ducking out and away from it.
PLEASE correct me if I'm wrong. That "blocking" move is simply adjusting the vector of the effort which then places the fulcrum closer so the center line. Right? I think I love these exercises for shoulders. I'll have to try this.
I just want a macebell to do tire slams..should i get sledge hammer instead? I Had a sledge hammer before so I know how to swing it. Iam wondering if is the same for the macebell when hitting tire. What weight should I get for a fit 49 year old male and a 49 year old female? Thank u
By the way I don't think I will be using mace bell for anything else other than striking a tire.
I’ve been so intimidated to try using the mace bells at my gym. I’ve just decided I’m going to accept looking foolish for a while until I get the form right. I’ve should issues my whole life and people say mace workouts are great for should stability. Fingers crossed.
how you getting on?
Brother one small thing i need to say is mace should be not heavy you can start with less heavy weights
That squat was perfect I can't wait until I get my mase
Intension, i like!
How can i find the other videoes in this club/mace series ? Please add a link to them
Wow so many details. Thanks for the information :)💪😉👍
Is the Macebell and Clubbell popular now? Wow. I've been away for way too long.
7:03
bar tender?
Very nice and informative !
does anyone know how heavy that mace is?
Looks like 15 if a solid ball.
So what are we avoiding?
Seems easy but look at his face! That shit must be heavy and hard to control as hell! 🔥
What if you push one of your legs out wide to balance yourseld while up blocking. Wouldnt that be more functional? I know the idea is to create eccentric motion to slow down the movement but I feel like involving the legs would result in a more balanced stance. This would also result in more muscle recruitment. Let me know what you think!
I'm so doing my own version but u guys are great lol
Can I substitute this with a sledgehammer or something?
You could but the mace ball is round which is a better and less awkward than a sledgehammer head and the handle is 36 inches long. But if you want to use a sledgehammer it will get the job done, just make sure that the handle on the sledgehammer is 36 inches long like the Mace handle.
Great info
Good video
I have a bad back so thoese rotation movements look bad for my back. Anyways I will just be using it for striking tire.
I try this one trick
where are the indian club videos?
Mr. Wolf just laying down the facts:) Love the Wolf.
Thought this was a stand up set by looking at the thumbnail
Would chopping it like an axe on a tire be a safer movement? Or is the purpose to do these specific movement even safe compared to beating up a tire I mean we’ve already talked about this before but I haven’t tried the movement and it looks hard on the sides
It looks like a different exercise or engagement compared to swinging a sledge hammer on a tire. If ya want to do that just buy a heavy sledge hammer and get a tractor tire.
I’ve seen gyms use that.
Follow-on comment - this guy with the Onnit tee shirt is AWESOME!
SUPER LIKE THIS!
I’m impressed with my own common sense. I recently learned of the mace bell, and I built my own. I started immediately and naturally doing things exactly how he just described. Cheers to myself, lol
Wow you even use this instruments sir amazing 😭🙏🏻❤ it is instrument of my God Hanuman
Whats the best set of steel mace you would recommend
This was brilliant!
Great tips! I will use these in my practice. Also, Justin is my favorite. Just sayin.
Σας ευχαριστω πολυ Thank you a lot
i hate arm chair experts that comment on videos just because they didn’t think of it first. Then shit on people that want to help people with lessons
I've been swinging the Gadas since the 90s . I hate how people come in with a college education and now they want to evolve exercises that have been in practice for a thousand or so years.
That's how money works if you can't sell a new system you don't make any cash.
Because boring ol routines that have been the standard and proven must always be improved upon.
Good luck
Fucking love this comment!
What's a standard proven Gada workout look like?
Can you tell me where to look for a good, beginner, classical routine? I'm a true beginner and don't want to injure myself.
I am from India, my place is the origin of this mace/gada workout since ages ... And I agree with your comment.
In local Akhara ( traditional mud wrestling schools) it is very basic and common excercise and it never went with this much of science. Small kids of 8-10 years of age swing maces and everyone of them have healthy shoulders and good grip and pulling power
@@elizabethw.454 You swing the mace over and over again and repeat for years. I am one of the very first guys to bring the Macebell toTH-cam. My videos set the standard in some regards.
What size do you guys recommend for a 200lb guy that trains rowing and weights on a daily basis? 15-20lb?
Light weight is your friend when it comes to macebells. Start at 10-15 lbs. 20 lbs is way too heavy to learn.
I am like 180 pounds, have been doing sports for a long time. I got a 10 pounder to help me recover from a rotator cuff injury. I don't know about you, but this 10 lbs macebell is humbling to say the least. When you do the 360 at certain parts of the movement those 10 lbs feel more like 50 lbs.
@@krisztianwirsz3612 what wxercises would you recomend to the rotator cuff
@@omardiangeloarteaga4875 for general shoulder health I'd recommend exercising the serratus anterior, romboids, lower and mid traps.
Intention for being in tension.
"intention with a t or in tension with an a"
Quelle profond !
how much weight is the mace?
Probably 10 lbs. lighter is better with these.
algo
I'm kinda confused about whether or not he means to be correcting bad form, or just taking OK form and making it the best. He hesitated to call the methods he wants to replace "mistakes". And kept on saying " better choice ". He never said to not do them, just that his way is better. He is kinda unclear. If the methods he corrected aren't "mistakes" then this video is just an opinion piece about what's the best , not a professional correcting beginners . I'm not saying he's wrong, I just wish he was more clear about if he's correcting a bad method or if he's improving on perfectly valid methods.
jonathan giordano he’s doesn’t want to be rude and say that form is wrong. He’s being professional, trainers and taught to be kind and respectful when teaching proper form
„Wrong Form“ is at best a myth. There is no cookie cutter way to do an exercise since there are no cookie cutter persons out there. Exercises are questions and a good coach will always strive to enable you to find an answer fitting for you.
Не понимаю чё говорят. У меня есть кувалда, как ей накачаться?
It's called bar bender squat graaaaaahhh!! ahhahahah
Red shirt guy's elbows are huge
Also don't bend your back when you squat.....
Do these guys get these big muscles from these and kettlebells? Hard to believe you can get big from these movements
Christopher Murphy that’s not really the point of these
Am sure you can get nice size with kettle bells...i rmr years ago i went to summer camp. I asked my counselor on my 2nd day at camp if he lifted weights ( i was about 14 at the time )....he said " naw man i just so pushups ". The man definitely had size...i can only imagine what addition of kbs/ macebells would do for his already gymnast physique
I'd say the biggest mistake i made whilst doing this type is wacking myself in my baby maker area OUCH!
Wolf. Not wuff. Adam always says it wuff
Интересно, о чём базар...
Good video, but I dislike the clickbait thumbnail.
Damn, my centerline looks like a pendulum when I swing. And I'm up to a fourty pounder...... Looks like it's back to the drawing board :(
Humbleness to correction produces better results bro... Doing it right in the short term is far better than doing it wrong long term
Ain't shit wrong with the drawing board.....you get better using those, your head, and humility
he is using to heavy of a macebell, for the proper technique
Gets told he uses a much heavier mace…. Struggles with good form with a lighter one….
Yes he is really making a fool out of himselfe, how hard he breath, its just rediculous
Looks like that mace is way too heavy for the guy in the black t-shirt.
hahahhahaha
It literally weighs 10 lbs dumbass.
@@DaveNorrisfwc weight is heavier when you have to swing it
5 lbs!
That guy has a 86 inch reach
Season in ding ding no dong
Bottom line men were once warriors this is nothing new -people wielded heavy shit for centuries not delicatly pushing a keyboard or mouse!!!
Clickbait? Like the content of this video and others of you, but sorry, why is the title just clickbait? "Avoid these" is just nonsense in relation to the content. No offense, but no like and ... shouldn´t we all get rid of manipulation?
Joe rogan
Shut up and let the guy talk!
That red cloth guy really wasting my time -dislike*
I suck at using the mace.. I need to take a Class or something..
Great info thanks