If you’re picking the mace back up after some time off, there’s a good chance it’s going to feel… off.
Awkward. Tight. Like you’re just circling it around your head and hoping it clicks.
That’s exactly what sparked this video. A buddy of mine was getting back into it and ran into a super common issue—he was basically trying to mimic a kettlebell halo with the mace.
And that’s where things start to go sideways.
The “Halo Problem”
A lot of people default to this when they first start (or restart):
Just kind of looping the mace around their head in a tight circle.
And look—if that’s all you’ve got right now from a mobility standpoint, that’s fine. It’s a starting point.
But it’s not where we want to stay.
Because that movement:
- Keeps your hands too high
- Limits range of motion
- Prevents you from actually loading the right muscles
- Turns the mace into something it’s not
The mace isn’t meant to be controlled like a dumbbell or kettlebell. It’s a leverage-based tool that should be pulling you into position.
The Position You’re Actually Chasing
The goal is simple:
Your hands should be able to drop behind your head.
Eventually, your elbows should be able to get close to your spine—right below your neck.
That’s the position that unlocks everything.
- Better shoulder mobility
- Proper lat engagement
- Smoother, stronger swings
- Less stress on your arms and joints
If your hands are stuck up high the whole time, you’re never really getting there.
And if you don’t get there, the movement never feels right.
Start With Pendulums
Before worrying about clean 360s or 10-2s, go back to basics.
Pendulums.
This is one of the most important things you can do when you’re getting into (or back into) mace training.
The goal isn’t to muscle the mace down.
It’s to let it pull you there.
That’s a big mindset shift for a lot of people.
Instead of controlling everything with your arms, you’re allowing the weight and the lever to guide your body into the positions you need.
Over time:
- Your range improves
- Your shoulders open up
- The movement starts to feel natural
You Might Actually Need More Weight
This is where people get surprised.
Sometimes the issue isn’t that the mace is too heavy.
It’s that it’s too light.
If the weight isn’t enough to actually pull you into position, you’ll just keep muscling it around your head.
Now—this doesn’t mean go load it up and send it.
But it does mean:
- If nothing is changing
- If your hands won’t drop
- If the movement feels stuck
You might need a little more load to get the adaptation you’re looking for.
The mace works off leverage. If there’s not enough force pulling you into position, your body has no reason to change.
Arms vs Lats: What Should Be Working
When you’re stuck in that high, tight position, everything becomes arms.
Mostly triceps.
That’s not what we want.
Once you get into the proper position:
- The backswing starts loading your lats
- Your upper back gets involved
- Your triceps assist on the pull-through instead of doing everything
That shift is huge.
It’s the difference between:
“Muscling the mace around”
and
Actually training with it.
Watch Your Elbows
There’s a fine line here.
Some soreness is normal—especially in your triceps when you’re getting started.
That’s part of the game.
But joint pain is not.
If you start feeling:
- Sharp pain around the elbow
- Tendon irritation
- That “pulling” feeling at the top of the elbow
You’ve gone too heavy.
Back it off.
Build up slower.
The goal is long-term progress, not beating your joints up trying to force it.
What This Really Comes Down To
Most people don’t struggle with mace training because they’re doing something wildly wrong.
They’re just missing a few key pieces:
- Letting the tool do the work
- Getting into the right positions
- Using enough (but not too much) load
- Being patient with the process
The mace will teach you what to do… if you let it.
If You’re Getting Back Into It
Keep it simple:
- Start with pendulums
- Focus on getting your hands lower
- Don’t rush the movement
- Adjust load as needed
- Pay attention to how your body feels
It doesn’t need to be complicated.
Just consistent.
If you have questions about your swing or what you’re feeling, drop them in the comments on the video. We’ll keep making content like this to help you get more out of your training.
And if you’re ready to build a setup that actually grows with you:
Build yours today → https://www.ckmaceworks.com
Handcrafted. Adjustable. Built to last.