Some of the most common reactions we hear about mace training are:
“That looks like it would rip my shoulder off.”
“I’d hurt my back doing that.”
“There’s no way I could handle that.”
The reality? If you can lift your arms overhead, you can benefit from swinging a mace.
Why Mace Training Is for More Than Just Advanced Athletes
Mace training looks intimidating because of the long lever arm and dynamic swings, but the movement is actually one of the best ways to protect your shoulders, not hurt them. Each swing takes your arms through the same overhead range of motion you’d see in pressing, pulling, and reaching movements.
Instead of leaving that range untrained and unstable, the mace strengthens it by recruiting the lats, triceps, shoulders, and the smaller stabilizers that keep the joint healthy. Over time, this builds resilience and confidence where many lifters feel most vulnerable.
The Safety Factor: Adjustable Weight
Like any tool, you could overload a mace and put yourself at risk—but that’s true of barbells, dumbbells, or kettlebells too. The difference with CK Maceworks? Our maces are plate-loadable and fully adjustable.
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Start as light as 6 lbs (an empty handle)
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Add weight gradually as your skill and strength improve
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Customize your loading pin and plates to fit your needs
This means there’s no steep entry point. Beginners, smaller-framed athletes, and anyone recovering strength after time off can all start light and build up safely.
Who Benefits Most from Mace Training?
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Lifters who press overhead – improved shoulder mobility and stability
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Athletes who need durable joints – reinforced lats, triceps, and stabilizers
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Anyone dealing with “cranky” shoulders – controlled, progressive strengthening through end ranges
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General fitness enthusiasts – a fun, challenging way to build strength and coordination
Bottom Line
If you lift, swing, or train in any way that puts your arms overhead, you’ll benefit from swinging a mace. It’s not just for elite athletes or strongman competitors—it’s for anyone who wants stronger, healthier shoulders and arms.
Ready to get started? Check out our handcrafted, American-made, plate-loadable maces at www.ckmaceworks.com