Before You Begin

Welcome to IRONHELM Fitness. Our equipment is built to make you control the load, not just lift it. Hanging weight, chains and cables move in ways a traditional barbell doesn't, so a few minutes here will help you train safely and get more out of every session.

Read this page before your first workout, and come back to it whenever you set up in a new space.

The short version

  • Inspect your equipment before every session. If anything looks broken, worn or disconnected, stop.
  • Anchor the Pulley System to something solid that can safely hold the load.
  • Check every clip, carabiner and snap is closed before every set.
  • Clear your space. Swinging loads need room.
  • Start light. Learn the movement first, then add weight.
  • Stop if anything feels sharp, unstable or painful.

Inspect your equipment before every session

It takes less than a minute. Check each part of your kit:

  • Pulley: the wheel spins freely and the swivel eye bolt is tight and undamaged.
  • Cable: no fraying, kinks, broken strands or flat spots, and the ball stop is firmly in place.
  • Anchor strap: no cuts, tears, fraying or worn stitching.
  • Carabiners: not bent or cracked, and each gate closes and locks fully.
  • Loading pin: straight and undamaged, and your plates sit securely on it.
  • Chains and links: no stretched, bent or cracked links, and every quick link is screwed fully closed.
  • Swing hangers, swing hooks and spring snaps: they turn freely, aren't loose, and each snap closes on its own.
  • Mace and Long Bar: no bends, dents or cracks, and the grip is secure.

If anything looks broken, bent, cracked, worn, loose or disconnected, don't use it. Take it out of your session until the part is repaired or replaced. If you're not sure, contact us before you train.

Set up your space

  • Clear an area of about 8' × 8' (many exercises need less). Check overhead too: swings and presses need ceiling height.
  • Train on a flat, stable, non-slip surface.
  • Keep people and pets out of the swing path, and make sure anyone nearby knows you're training.
  • Move anything breakable out of reach of a swinging mace, bar or chain.

Setting up the IRONHELM Pulley System

Every IRONHELM Mace ships with the Pulley System. It gives you smooth, cable-style resistance almost anywhere you have a solid overhead anchor.

  1. Choose your anchor. Use a sturdy overhead point that can safely hold the load, such as a power rack, a beam, a pull-up bar or a goal frame. Never anchor to a door, a curtain rod, a light fixture or anything that flexes or moves.
  2. Hang the pulley. Wrap the anchor strap around the anchor and clip the pulley's swivel eye bolt to it with a locking carabiner. Make sure the strap can't slide along the anchor.
  3. Run the cable over the pulley. The ball stop keeps the cable from running through the pulley.
  4. Clip in. Clip one end of the cable to your mace and the other end to the loading pin, using the locking carabiners. Lock every gate.
  5. Load the pin. Add your own weight plates (not included). Start light: most adults start at about 5 lb, and youth athletes at 2.5 lb. The usual range is 2.5 lb to 10 lb.
  6. Test it. Before your first set, pull the cable through a few slow, light reps to check the pulley runs smoothly and nothing shifts.

While you train with the pulley:

  • Keep your feet, hands and head out from under the loading pin and plates.
  • Return the mace under control before you let go. If you release it under load, the counterweight drops and the mace can be pulled away from you.
  • If the anchor shifts, the strap slips or a carabiner opens, stop and set up again before you continue.

Start light

When you try a new exercise, start with little or no weight so you can focus on the movement. Once every rep feels smooth and controlled, add weight in small steps. With IRONHELM Fitness, it's not about how much you lift. It's about how well you control the weight.

Loading the IRONHELM Mace

  • The load hangs on a chain from the end of the mace, so it shifts and swings as you move. Expect it to feel heavier than it looks.
  • Use standard 2.5 lb or 5 lb plates or a light kettlebell (not included) to start.
  • Make sure the quick link is screwed fully closed and the load is secure before every set.
  • Give yourself extra room for swings, and keep a firm grip all the way through every rep.

Loading the IRONHELM Long Bar 54"

The IRONHELM Long Bar is a departure from a traditional 45 lb barbell. It's much lighter, and the load hangs from chains on each end, which makes it more versatile but means you need to load it differently.

  1. Load lightly. Start with only 25% to 33% of the weight you'd normally use for the same exercise with a traditional barbell. The hanging load is much harder to control.
  2. Ground load the bar. Put the bar on the ground when you load the weight. Load one side and then the other. Then you can lift and load the bar on the rack, so the bar can't lift off or tip over. Do the same when unloading the bar by taking it off the rack and putting it on the ground. Then you can unload the weight. 
  3. Check both ends. Each end has a rotary swing hook, chain and stainless spring snap. Make sure both snaps are fully closed around your kettlebell or plates.
  4. Start with equal loads. Uneven loads (a different weight on each side) are an advanced progression.
  5. Double-check stability. Before you lift the bar off the rack, check that the weight is balanced and the chains are secure.
  6. Set it down under control. Don't drop the bar. Lower it until the weights are on the floor or the bar is back on the rack.

Know when to stop

Stop your set right away if:

  • Any part of your equipment looks broken, loose or disconnected, or a clip, carabiner or snap opens.
  • The anchor moves, or the strap or cable slips.
  • You hear or feel something you don't expect, such as grinding, cracking or a sudden jolt.
  • You feel sharp pain, dizziness or loss of control.

Set the load down safely, fix the problem or replace the part, and only continue when everything checks out.

Your health comes first

  • If you have an injury or a medical condition, or you're new to exercise, talk to your doctor or physiotherapist before you start a new program.
  • Youth athletes should train with a coach or an adult supervising.
  • Warm up before every session, and stop if anything feels wrong.

Ready to train?

Pick your equipment and work through the exercises at your own pace:

Questions about setup or your equipment? Contact us.