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The steel mace is a type of exercise and training tool that has a long history dating back to ancient times. It was originally used as a weapon in warfare, primarily in the Middle East, India, and Persia. The mace consisted of a long handle made of wood or metal, with a heavy metal head at one end. The head was typically designed with a spherical or bulbous shape, sometimes featuring spikes or flanges for added effectiveness in combat.

In historical context, the steel mace was primarily used by warriors, soldiers, and knights to crush or penetrate armor, as well as to deliver powerful strikes against opponents. Its weight distribution and design allowed for effective swings and strikes, making it a formidable weapon on the battlefield.

the Great Gama

In modern times, the steel mace has been repurposed as an exercise tool for strength and conditioning training. It has gained popularity in functional fitness and unconventional training circles due to its ability to engage multiple muscle groups and improve core stability. The mace’s uneven weight distribution challenges the user’s balance and coordination, making it an effective tool for building strength, stability, and flexibility.

Steel maces are exercise and training tools that have gained popularity in the fitness community. They are cylindrical in shape, resembling a traditional mace weapon but without the sharp edges or spikes. Steel maces consist of a long handle and a weighted head, both typically made of steel.

The handle of a steel mace is usually straight and rigid, providing a firm grip for the user. It can vary in length, allowing for different hand positions and exercise variations. The handle’s length often ranges from 36 to 48 inches (91 to 122 cm), providing ample space for both single-handed and two-handed grips.

The head of a steel mace is where the weight is concentrated. It is typically spherical or bulbous in shape and attached to the handle. The weight of the mace head can vary, ranging from as light as 5 pounds (2.3 kg) to as heavy as 50 pounds (23 kg) or more, depending on the user’s strength and fitness goals.


Steel maces are designed with an uneven weight distribution, meaning the majority of the weight is located in the head rather than being evenly distributed throughout the length of the tool. This uneven weight distribution creates a unique challenge during exercises, as the user must engage their muscles and stabilize their body to control the mace’s movement.

The primary purpose of steel maces in fitness training is to improve strength, stability, and coordination. The mace’s design allows for a wide range of dynamic movements and exercises that engage multiple muscle groups simultaneously. Swings, rotations, presses, and lunges are just a few examples of exercises that can be performed with a steel mace.

Steel maces are popular among functional fitness enthusiasts, strength athletes, and those seeking unconventional training methods. They provide a versatile and effective tool for full-body workouts, targeting muscles from head to toe. Additionally, steel maces offer benefits such as improved grip strength, enhanced core stability, and increased joint mobility.

It’s worth noting that while steel maces are commonly used, there are also maces made from other materials such as cast iron, aluminum, or even wood. The choice of material may depend on personal preference, desired weight, and the specific requirements of the training program.

Overall, steel maces are valuable exercise tools that offer a unique and challenging workout experience. Incorporating them into your fitness routine can help you develop functional strength, improve coordination, and take your training to new levels.


The mace’s origins can be traced back to the ancient Near East, particularly Mesopotamia and Egypt. In these civilizations, the mace was primarily a symbol of authority and power, often carried by royalty or high-ranking officials. Early maces were typically made of stone or copper.

The mace gained prominence as a weapon during the medieval period, particularly in Europe. Knights and warriors used the mace as a close-combat weapon, especially against armored opponents. The mace’s heavy head was effective at crushing armor and inflicting damage without the need for a sharp edge. Maces of this era were often made of iron or steel, with spikes or flanges to increase their effectiveness.

Alongside its use in warfare, the mace also had ceremonial and symbolic significance. In medieval Europe, it became a symbol of authority and was carried by high-ranking officials and royal representatives. It was used in formal processions, parades, and during the opening and closing of legislative sessions.

With the decline of armored warfare, the mace’s role as a weapon diminished. However, it continued to be used in ceremonial and military contexts. In some countries, military officers and non-commissioned officers carry ceremonial maces as a symbol of rank and authority.

In recent times, the mace has experienced a resurgence as an exercise tool for fitness and strength training. This modern adaptation involves the use of a steel mace or other materials to perform dynamic movements and exercises that target various muscle groups. The steel mace has gained popularity in functional fitness and unconventional training due to its ability to engage the entire body, improve grip strength, and enhance stability and coordination.

Overall, the mace has evolved from a weapon of war to a symbol of authority and, in modern times, a tool for physical fitness. Its history spans centuries and continents, reflecting its diverse cultural significance and practical applications throughout different periods of human civilization.


The steel mace, with its ancient roots as a weapon, has made a remarkable resurgence as a unique and effective fitness tool. Its uneven weight distribution challenges your stability, engages multiple muscle groups, and enhances your overall strength and coordination. In this article, we will explore some of the best exercises to do with a steel mace, helping you unlock your full physical potential.

Mace 360

The Mace 360 is a foundational exercise that targets your shoulders, core, and grip strength. To perform this exercise, hold the steel mace with both hands, slightly off-center, and swing it around your body in a circular motion. As you rotate, the mace’s weight will provide resistance, engaging your muscles as you maintain control and stability. Start with lighter weights and gradually increase as you build strength and confidence.

Mace Squat

The Mace Squat is an excellent compound exercise that works your lower body, core, and shoulders. Begin by holding the steel mace with both hands in front of your chest, gripping it near the end of the handle. Perform a traditional squat, ensuring your knees are aligned with your toes, while simultaneously keeping the mace stable and balanced. The mace’s offset weight will challenge your core stability, making this exercise highly effective for building leg and core strength.

Mace Rows

Mace Rows target your upper back, shoulders, and arms while also engaging your core. Assume a staggered stance, with one foot in front of the other, and hinge forward at your hips. With one hand holding the mace near the end of the handle, retract your shoulder blades and pull the mace up towards your chest, mimicking a rowing motion. This exercise helps improve posture, strengthens your back muscles, and enhances grip strength.

Mace Lunges

Mace Lunges provide a dynamic lower body exercise that targets your legs, glutes, and core. Hold the steel mace with both hands, keeping it perpendicular to the floor. Step forward into a lunge position, ensuring your front knee is aligned with your ankle, while maintaining control of the mace’s weight. As you lower into the lunge, the mace’s offset weight intensifies the challenge, forcing your core to stabilize and your muscles to work harder.

Mace Push Press

The Mace Push Press is a powerful exercise that focuses on your shoulders, triceps, and core stability. Hold the mace with one hand, near the end of the handle, and position it on the front of your shoulder. Dip slightly at the knees and explosively press the mace overhead, fully extending your arm. This exercise combines strength and power, allowing you to develop upper body strength while challenging your core’s ability to stabilize the uneven weight.

Incorporating the steel mace into your fitness routine can add a new dimension to your training, unlocking new levels of strength, stability, and coordination. The exercises mentioned above are just a starting point, as there are numerous variations and combinations to explore. Remember to start with lighter weights and focus on proper form and technique before progressing to more challenging movements. With dedication and consistency, the steel mace can become a powerful tool in your fitness journey, helping you reach new levels of strength and overall physical prowess.

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*The views and opinions expressed on this website are solely those of the original authors and contributors. These views and opinions do not necessarily represent those of Spotter Up Magazine, the administrative staff, and/or any/all contributors to this site.

By Michael Kurcina

Mike credits his early military training as the one thing that kept him disciplined through the many years. He currently provides his expertise as an adviser for an agency within the DoD. Michael Kurcina subscribes to the Spotter Up way of life. “I will either find a way or I will make one”.

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