IRONHELM Mace Exercises

These IRONHELM Mace exercises provide a full-body workout, enhancing strength, endurance, and coordination.

IRONHELM Mace Chop Lunge

The IRONHELM Mace Chop Lunge is a dynamic full-body movement that combines lower body power with rotational core strength. Starting from a standing position, you step forward into a deep lunge while simultaneously driving the mace in a diagonal chopping motion from high to low. Your quads and glutes fire hard to control the lunge, while your core—especially your obliques—generates explosive rotational force. Your shoulders and lats power the chop, and your grip works overtime to control the shifting weight of the mace. From your calves stabilizing your stance to your lower back maintaining posture, every muscle coordinates to create this powerful, athletic movement. This exercise builds the kind of functional strength that translates directly to real-world performance.

IRONHELM Mace Uppercut

The IRONHELM Mace Uppercut is an explosive, rotational powerhouse that builds functional strength from the ground up. Starting in a stable stance, you load the movement by stepping into a lunge, engaging your glutes and hips to create a powerful foundation. As you drive the mace upward in an arcing motion, your core—especially your obliques—fires intensely to generate rotational force. Your shoulders work overtime to control and drive the uneven weight of the mace head. From your forearms gripping the steel to your upper back stabilizing each swing, every muscle coordinates to deliver explosive power. The mace uppercut doesn't just build strength—it builds the kind of rotational athleticism that transfers to real-world performance. This is total-body coordination in motion.

IRONHELM Mace Dragon Boat Paddle

The IRONHELM Mace Dragon Boat Paddle is a dynamic full-body exercise that fuses rotational power with lower body strength. Starting with the mace in a high guard position, you step back into a reverse lunge while sweeping the mace head down in a powerful paddling motion toward your front hip. Your obliques drive the rotation, generating explosive torque with every stroke. Your lats and rear shoulders pull the mace through its arc, while your grip fights to control the offset weight. As you lunge, your quads and glutes fire hard to stabilize and power the movement. From your core bracing against the shifting weight to your forearms controlling the long lever, every muscle coordinates to maintain balance and generate force. This exercise builds functional rotational strength and athletic power that translates directly to real-world performance.

IRONHELM Mace Reverse Swing Lunge

The IRONHELM Mace Reverse Swing with Lunge is an advanced full-body movement that combines explosive power with precise control. As you initiate the reverse swing, bringing the mace head behind your back, you step forward into a powerful lunge, timing the movement so the mace's momentum drives forward as you descend. Your quads and glutes fire hard to control the lunge, while your shoulders command the arc of the mace through space. Your core works overtime to maintain balance and transfer power between your upper and lower body, keeping your torso upright as the weight shifts. Your grip battles to control the mace through its full range, while your lats and back muscles stabilize the movement. From the coordination of timing your lunge with the swing to maintaining perfect posture under dynamic load, every muscle fires in sequence to create fluid, controlled power. This exercise builds explosive strength, functional coordination, and the kind of athletic timing that elevates performance.

IRONHELM Mace Slap Shot Lunge

Hold the mace with both hands and perform a controlled slap shot, bringing the mace from above your head to out in front of you. This exercise targets the shoulders, biceps, core, legs, and glutes.

IRONHELM Mace 360 Swing

This traditional mace exercise involves swinging the mace 360 degrees around your body. Start by holding the mace vertically in front of you, then swing it behind your back and over your shoulder in a continuous motion. It enhances shoulder mobility and grip strength.

IRONHELM Mace 10 to 2

Similar to the 360 Swing, but the mace is swung from the 10 o'clock to the 2 o'clock position. This exercise focuses on shoulder strength and core stability.

IRONHELM Mace Chop

Hold the mace with both hands and bring it down in a chopping motion from above your head to one side of your body, then switch sides. This works the shoulders, core, and improves coordination.

IRONHELM Mace Front Swing

Start with the mace hanging down in front of you, then swing it up to shoulder height and back down. This exercise works the shoulders, arms, and upper back.

IRONHELM Mace Squat

Hold the mace horizontally across your shoulders and perform a squat. This exercise engages the legs, glutes, and core.

IRONHELM Mace Row

Bend at the hips and hold the mace with both hands, then pull it towards your torso in a rowing motion. This targets the back, biceps, and shoulders.

IRONHELM Mace Twist

Hold the mace horizontally at shoulder height and twist your torso from side to side. This exercise engages the obliques and core.