Many lifters think of mace training as something completely separate from traditional weightlifting. Either you swing a mace, or you stick to barbells and dumbbells. In reality, the two can work hand-in-hand—and the combination can take strength, resilience, and performance to the next level.
Over the past year, we’ve seen how bodybuilding and powerbuilding style training—presses, rows, pull-ups, and accessory work—pairs perfectly with mace swings. Done together, they fill in each other’s gaps.
Why Add Mace Swings After Lifting?
Heavy pressing and rowing movements are staples for building strength and size, but they also load the shoulders with a ton of tension. Bench, incline press, overhead press—all of them are valuable, but none do much to balance out the stress they create.
That’s where the mace comes in.
Finishing a lifting session with mace swings—whether heavy or light, single-arm or two-handed—provides a unique reset. The rotational movement patterns help release built-up tightness, restore shoulder mobility, and leave the upper body feeling more balanced instead of beat down. Because the body is already warm from lifting, swings feel smoother and more fluid without the need to chase max weights.
How Traditional Lifts Improve Mace Training
The benefits go both ways. Traditional lifts also build strength in the exact areas that make mace training stronger:
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Triceps: Rope pressdowns and heavy pressing carry directly over to single-arm mace swings, where strong extension is key.
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Pulling strength: Rows and pull-ups help drive the elbow over during the swing, making transitions stronger and smoother.
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Single-arm stability: Dumbbell pressing and rowing create balance side-to-side, which translates into cleaner, more controlled one-handed swings.
The result is improved strength, coordination, and control in every mace movement.
The Takeaway
Traditional lifting and mace training don’t compete—they complement each other.
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Barbells and dumbbells build raw strength and muscle.
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The mace develops shoulder health, rotational power, and flow.
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Together, they create a well-rounded, resilient athlete.
Adding mace swings at the end of a workout is one of the simplest, most effective ways to balance out a lifting program. It’s a finisher that not only keeps the shoulders healthy but also makes pressing and pulling stronger over time.
💪 Ready to bring this into your own training? Check out our handcrafted, American made steel maces and clubs right here on the website!