The Steel Mace and Core Strength Training

by Skye Nacel, Certified Personal Trainer (MovNat Level 2), Certified Broga Instructor

​The Steel Mace is an ancient training tool dating back over 2000 years ago. It was an important part of training for Hindu Warriors who used the Gada as a weapon and the Mace as possibly the first ever cross training tool (albeit for war). Early versions were usually a long bamboo stick with a heavy stone attached to the end. This style of training continued to be used for generations but has just entered a renaissance of sorts with there now being several modern manufactured versions available.

We are pleased to announce that we have steel maces at Evolve and have been using them regularly in our classes ranging from Fit Fusion to Movement Fundamentals as well as with personal training clients and physical therapy patients. The benefits of steel mace training are numerous! Since the mace holds almost all of its weight in the ball head, this results in an uneven weight distribution which really engages stabilizing muscles around our joints. ​

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Core strength is required to keep the mace in position as we move through positions which includes lots of rotation. Grip strength is also a very huge benefit and as we know, there are several research studies linking grip strength and mortality. We think of it as one of the most functional tools you can possibly use which is why we brought them in and trained the staff in their usage.

We have a range of 10 and 15 pound Set for Set Steel maces. Feel free to ask one of our trainers about them and arrange a short demo so you can see some ways to use them. Feel free to check out this video by our friends Anthony Rock and Set for Set  to see them in action.