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Mace Freestyle

A dynamic functional exercise using a mace that targets the shoulders, core, and full body through fluid, rotational movements to improve mobility and strength.

Exercise Overview

Category

Functional Training

Exercise_Type

Strength

Difficulty_Level

Advanced

Technique

Hold the mace with both hands and perform fluid, controlled movements in various planes of motion. Allow the mace to flow naturally while maintaining control and proper form throughout the movement.

Starting Position

Stand with feet shoulder-width apart, holding the mace with both hands in front of your body, ready to begin movement.

Finishing Position

Return to the starting position with the mace in front of your body, maintaining control and proper form.

Form Cues

Keep movements fluid, maintain control, engage core, follow natural movement patterns

Common Mistakes

Losing control of the mace, not engaging core, rushing movements, poor grip

Progression Tips

Increase mace weight, add more complex movements, or incorporate different planes of motion.

Regression Tips

Use lighter mace, practice basic movements first, or perform without mace to learn patterns.

Safety Notes

Maintain proper form and control at all times. Stop if you experience pain in the shoulders, wrists, or lower back. Ensure adequate space around you for safe mace movement.