Steel mace training is one of the most rewarding training styles you can add to your program.
It’s also one of the most misunderstood.
If you’re brand new to swinging a mace, there are a few things you need to understand before you load it up and start ripping 360s.
Let’s walk through them.
1. You’re Not Going to Be Good at It on Day One
This is the biggest hurdle for most people.
Especially bigger, stronger, athletic people.
Say you can squat 400, deadlift 500, strict press your bodyweight for reps.
And then you pick up a 10 pound mace… and it feels awkward and it humbles you immediately.
That’s normal.
Mace training requires:
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Coordination
- A higher level of flexibility/mobility
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Timing
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Load anticipation
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Postural awareness
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Hand eye coordination
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Spatial awareness
You are swinging a long lever steel implement around your head and body. That’s a skill.
It takes practice.
It took us time to develop clean technique. It will take you time too.
The key is understanding that the awkward phase is temporary — if you stick with it.
2. Yes… You Might Hit Yourself
We hear this all the time:
“I’d probably hit myself in the face.”
“I’d rip my shoulder off.”
“That looks dangerous.”
Here’s the reality.
You probably will tap yourself somewhere a handful of times.
We’ve all done it.
A couple weeks ago during 360s, bringing the mace over the front, it clipped the forehead. Hurt, but was fine.
It’s part of learning control.
You’re developing coordination under load. There’s a learning curve. Minor dings happen.
What matters is:
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Starting light
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Controlling the momentum that builds
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Respecting the skill
Which brings us to the most important point.
3. Start Lighter Than Your Ego Wants To
This is where most people mess up.
They buy a mace and immediately want to swing it heavy.
That’s not how you build durable shoulders.
With a plate loadable mace, you can start extremely light. That matters.
When you’re learning:
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Your mobility may not be ready
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Your triceps may not tolerate deep lengthened loading
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Your elbow tendons may not tolerate torque yet
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Your shoulders may lack full behind the head range
If you cannot comfortably get your hands fully behind your head — with elbows bending and triceps fully lengthened — you should not be swinging heavy.
Your hands should come down behind your head toward the base of your neck.
If your elbow can’t get there and you’re loading heavy, you’re just cranking on tricep tendons and asking for elbow pain.
That’s not mace training’s fault.
That’s load mismanagement.
4. Mobility and Durability Come First
We always say:
Mace training is a mobility and durability tool first.
Strength tool second.
When you start light and move consistently:
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Connective tissue adapts
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Elbows toughen up
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Shoulders learn to stabilize dynamically
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Grip strength improves
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Trunk rotation improves
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Timing improves
Over time, your body becomes ready for heavier loads.
By the time you’re swinging 30 or 40 pounds, your shoulders and connective tissues have earned it.
That progression is what builds resilient, long term strength.
Not jumping heavy.
Not going too hard once.
Not swinging heavy, hurting your elbows, then quitting for three weeks.
Consistency beats intensity early on.
5. Intelligent Progression Is Everything
Skill first.
Range second.
Load third.
That order matters.
When you combine:
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Clean positioning
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Full range of motion
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Intelligent load management
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Consistent practice
You can progress mace training indefinitely.
Add weight.
Add reps.
Add sets.
Add complexity.
It scales forever.
This is exactly why structured programs work so well. You don’t guess. You don’t ego lift. You follow progression.
What Beginners Should Focus On
If you’re just starting:
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Go lighter than you think.
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Film yourself and check positioning.
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Make sure your hands can travel fully behind your head comfortably.
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Prioritize smooth arcs over speed.
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Swing consistently — not randomly.
You are learning a skill.
Treat it like one.
Final Reality Check
Mace training is different.
It’s not like a barbell, dumbbell, or kettlebell.
The lever length changes everything.
You are managing torque, momentum, deceleration, and redirection in every rep.
That’s why it builds:
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Shoulder resilience
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Grip strength
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Rotational power
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Trunk stability
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Real world durability
But only if you respect the process.
Start light. Move well. Be patient. Stay consistent.
And you’ll be swinging heavy in no time — the right way.
If you’re ready to get started:
-Explore our adjustable plate loadable maces at www.ckmaceworks.com
-Check out our beginner friendly 4 Week Mace Training Program
-Drop any questions in the comments under the video!