2024年5月12日 · Do you have a steel mace - or have you been seeing people using a steel mace - and you are wondering...what muscles does the steel mace work, and more specifically, what muscles are worked by the swing movement (360s & 10-to-2s)?

Listen to the podcast: https://open.spotify.com/episode/2wnzyLD4LOetZFlnI9gCO7Online Courses, Workshops, and Personal Training:https://dutchflowacademy.com/F...

2024年5月10日 · The mace 360 and 10-to-2, a.k.a. gada swings, are what the mace is really known for. These two movements (with variations of the two, such as one-handed, or switch-hand) are the main focus of Ancient Persians and Hindus mace training.

2021年9月9日 · If you only learn one move from steel mace training I believe the 360 swing would be the king to add to your arsenal, and here’s why. First, let’s break down what the steel mace 360 swing is. In simple turns, it’s when you swing the mace in a full three hundred sixty degrees circle in the frontal plane starting in front of the body and ...

2022年2月12日 · As you will see in the Steel Mace HEAVY 360 Ladder Workouts below, we will not only being doing two handed (2H) 360s (Part 1), but single arm (1H) variations to get your grip strength even stronger (Part 2).

For more Steel Mace Exercises go to https://www.onnit.com/academy/training/steel-mace/The full 360 generally begins with the mace in a vertical front ready p...

2018年3月1日 · Start with the basic handling and intro progressions, and add weight/ difficulty as appropriate. Diagnostics- such as kettlebell halo- and familiarity/ proficiency in back pendulum + pull-over are strongly recommended before practicing mace 360.

Welcome to the 7 Day 360 Masterclass. This series is designed to be your jumping start in the world of the mace. The 360 is one of the most unique and iconic exercise of the mace and it needs be in your skillset when you have a mace.

2014年6月25日 · Steel Mace Move #1: Steel Mace 360. The 360 is an excellent shoulder and core exercise. It puts the shoulder through a large range of motion. A side benefit of this is increased mobility and flexibility along with strength. This builds strength when using a heavier Steel Mace, but when using a lighter steel mace is primarily a mobility ...

2024年5月13日 · Mace 360 Tips: 1. Push your hands overhead. 2. Aim the head of the mace over your shoulder. 3. Let the momentum of the mace do the work on the back portion of the swing. 4. Don't give the mace the death grip. 5. Keep your core tight. Steel Mace 10 to 2