IRONHELM Mace Exercises

The IRONHELM Mace puts the weight at the end of a long lever, so every rep asks your shoulders, grip and core to control it. Pair it with the IRONHELM Pulley System and you can train slow, controlled pulling, rotation and stability work almost anywhere.

Every exercise below comes with a video from our athletes, coaches and trainers. Start light, move slowly, and own every inch of the movement. Strength. Stability. Control.

Setup

Every IRONHELM Mace ships with the IRONHELM Pulley System. Hang the pulley from a sturdy overhead anchor, such as a rack, a crossbar or a goal frame. Clip one end of the line to your mace and load the other end with your own weight plates (not included).

More weight on the line means more assistance on lowering moves and more resistance on pulling moves. Start light.

Before you begin

Read Before You Begin first. Check your anchor and clips before every set, keep a clear space around you, and stop if anything feels sharp or unstable.

Core & Rotation

  • Standing Pulley Rotation

    IRONHELM Mace + IRONHELM Pulley System

    Slow, deliberate rotation against the line. The goal isn't to move the weight. It's to keep control through your trunk while your body works against instability. Basketball athlete Kelvin Nkubito uses this one to stay strong in his stem when changing direction or absorbing contact.

    Muscles worked
    • Obliques
    • Deep core
    • Shoulders
    • Hips
    • Grip
    How to do it
    1. Stand side-on to the anchor with your feet wider than your shoulders and your knees soft.
    2. Hold the mace with both hands, arms long, with the line clipped to the mace and running up to the pulley.
    3. Rotate slowly away from the anchor, turning through your ribs and hips while your arms stay extended.
    4. Pause at the end of the range, then control the mace all the way back. Switch sides after your set.

    Coach's cueSlow down. Stay connected. Control the movement.

    Featuring Kelvin Nkubito, basketball athlete.

  • Short Mace Standing Rotation

    IRONHELM Short Mace + IRONHELM Pulley System

    The same slow rotation on a shorter lever. Built with rotational athletes in mind (basketball, baseball and golf), the Short Mace puts extra demand on your grip and forearms while your core resists the pull of the line.

    Muscles worked
    • Obliques
    • Forearms
    • Grip
    • Shoulders
    • Deep core
    How to do it
    1. Set up in a wide, athletic stance under the pulley.
    2. Hold the Short Mace level at chest height with both hands, arms extended in front of you.
    3. Rotate your torso slowly to one side, keeping the mace level and your hips quiet.
    4. Return through the middle with control and rotate to the other side.

    Coach's cueYou can't just swing the weight. You have to control it.

  • High-Hold Rotation

    IRONHELM Mace + IRONHELM Pulley System

    Raising the mace just above eye level lengthens the lever and makes your entire core work to keep it steady through the rotation. Jacob Ford-Roussel put this one to the test at the True North True Strength weightlifting event, and he could feel it.

    Muscles worked
    • Obliques
    • Abdominals
    • Shoulders
    • Upper back
    How to do it
    1. Stand tall in a split or athletic stance with the line attached to the mace.
    2. Lift the mace so it sits a little above your eyes, holding it with both hands.
    3. Rotate slowly to one side without letting the mace drop or your ribs flare.
    4. Return to centre under control and repeat to the other side.

    Coach's cueKeep the mace a little above your eyes. That's where your whole core switches on.

    Featuring Jacob Ford-Roussel at True North True Strength.

  • Push-Pull-Rotate

    IRONHELM Mace + IRONHELM Pulley System

    A controlled push, pull and rotation in one continuous pattern. The instability forces you to brace and resist rotation from start to finish, and you'll feel it right through your abs.

    Muscles worked
    • Abdominals
    • Obliques
    • Chest
    • Lats
    • Shoulders
    How to do it
    1. Stand side-on to the anchor in a staggered stance, holding the mace with the line attached.
    2. Pull the mace in toward your body, then rotate away from the anchor.
    3. Push the mace out and across as you finish the rotation, staying braced.
    4. Reverse the pattern slowly back to the start. Complete your reps, then switch sides.

    Coach's cueBrace, control, and resist the rotation. Your core does the work, not your arms.

    Featuring Kelvin Nkubito, basketball athlete.

  • Seated Oblique Rotation

    IRONHELM Mace + IRONHELM Pulley System

    Sitting takes your legs out of it, so your obliques and deep core do all the work. Changing the angle of the mace changes the challenge. Kelvin's verdict: "That's tough. That's tough."

    Muscles worked
    • Obliques
    • Abdominals
    • Hip flexors
    • Shoulders
    How to do it
    1. Sit on the floor below the pulley with your knees bent and your heels down.
    2. Lean back slightly and hold the mace with both hands, with the line clipped to one end.
    3. Rotate the mace slowly across your body from one side to the other, keeping your chest tall.
    4. Play with the angles (higher, lower, across) once the basic pattern feels solid.

    Coach's cueLean back, stay tall, and let your obliques move the mace.

    Featuring Kelvin Nkubito at Courage Martial Arts.

  • Assisted Sit-Up

    IRONHELM Mace + IRONHELM Pulley System

    The pulley gives you assistance, so you can focus on controlled movement, lower-ab engagement and better positioning, in a way that feels more comfortable for your lower back. A great option if you spend a lot of the day sitting.

    Muscles worked
    • Lower abdominals
    • Hip flexors
    • Obliques
    How to do it
    1. Sit facing away from the anchor so the pulley is above and behind you.
    2. Hold the mace overhead with both hands, arms extended toward the pulley.
    3. Lower your back slowly toward the floor, letting the line take some of the load.
    4. Curl back up using your lower abs, with the counterweight assisting you to the top.

    Coach's cueSlow on the way down. Feel your lower abs pull you back up.

  • Pulley Squat + Standing Crunch

    IRONHELM Mace + IRONHELM Pulley System

    Squats paired with a standing crunch, focused on pelvic tilt and the lower-ab connection. Danie describes feeling an unmistakable "V-shape" through the lower part of her core.

    Muscles worked
    • Lower abdominals
    • Quads
    • Glutes
    • Hip flexors
    How to do it
    1. Stand beside the pulley and hold the mace level at hip height, with the line clipped to one end.
    2. Squat down with control, keeping the mace level and your chest up.
    3. Drive back up to standing.
    4. At the top, tuck your pelvis under (posterior tilt) and crunch your lower abs before the next rep.

    Coach's cueControl the pelvis. Feel the V through the lower part of your core.

    Featuring Danie Jenkinson.

Lower Body

  • Walking Lunge with Pulley

    IRONHELM Mace + IRONHELM Pulley System

    Basketball, football, hockey, lacrosse: if you take hits, you need a strong core and strong stabilizers. With load hanging from the mace, every step forces your stabilizers to engage, because you have to keep the weight under control the whole way.

    Muscles worked
    • Quads
    • Glutes
    • Core
    • Stabilizers
    • Upper back
    How to do it
    1. Rest the mace across your upper back like a barbell, with load hanging from the line on one end.
    2. Step forward into a lunge, lowering until your back knee nearly touches the ground.
    3. Drive through your front foot and step through into the next lunge.
    4. Keep your torso tall and the mace steady as the load swings. Walk slowly.

    Coach's cueThis doesn't replace your heavy lifts. It makes sure your stabilizers are switched on for them.

Upper Body

  • Row + Reverse Row

    IRONHELM Mace + IRONHELM Pulley System

    A combination set of rows and reverse rows that trains your back, shoulders and grip while your trunk works to stay square against the line. Shown with Param Dhillon, Hybrid Training Coach.

    Muscles worked
    • Lats
    • Upper back
    • Rear shoulders
    • Biceps
    • Grip
    • Core
    How to do it
    1. Stand in a staggered stance with the line clipped to the mace and running from the pulley above.
    2. Row the mace in toward your body, driving your elbows back.
    3. Reverse the pattern: guide the mace away and across with control.
    4. Alternate rows and reverse rows for your set, then switch your stance.

    Coach's cueElbows back, chest tall, no momentum.

    Featuring Param Dhillon, Hybrid Training Coach.

Full Body

  • Syd Split

    IRONHELM Mace + IRONHELM Pulley System

    One of three new protocols developed with trainer Syd Vaughan. A squat combined with an alternating row delivers a serious full-body challenge that hits your quads, glutes, core, shoulders, chest and triceps.

    Muscles worked
    • Quads
    • Glutes
    • Core
    • Shoulders
    • Chest
    • Triceps
    How to do it
    1. Face the anchor with the line clipped to the end of the mace, holding it with both hands and arms extended.
    2. Sit down into a squat while keeping tension on the line.
    3. As you stand, row the mace toward you, leading with one side.
    4. Alternate the lead side on each rep and keep the movement smooth.

    Coach's cueSit, stand, row, switch. Smooth and controlled.

    Developed with Syd Vaughan (Breathwork | Coaching | Bodywork).

  • Split-Stance Pulley Chop

    IRONHELM Mace + IRONHELM Pulley System

    A long split stance and a diagonal chop against the line, tested by CPA figure athlete Merity at the Unchained Athletics Combine. Your legs anchor, your core transfers force, and your shoulders control the finish.

    Muscles worked
    • Obliques
    • Glutes
    • Quads
    • Shoulders
    • Lats
    How to do it
    1. Set a long split stance side-on to the anchor, with the line attached to the mace.
    2. Start with the mace high on the anchor side, holding it with both hands.
    3. Chop diagonally down and across your body toward your front hip, rotating through your trunk.
    4. Return slowly to the start. Finish your reps, then switch sides.

    Coach's cueLegs stay planted. Let your trunk drive the chop.

    Featuring Merity, CPA Figure Athlete, at the Unchained Athletics Combine.

  • Half-Kneeling Mace Row/Push

    IRONHELM Mace + your own load

    Half-kneeling takes away your lower-body momentum. Row the loaded mace to activate your shoulders, core and grip.

    Muscles worked
    • Shoulders
    • Core
    • Grip
    • Upper back
    • Hip stabilizers
    How to do it
    1. Kneel on one knee with the other foot flat in front of you.
    2. Hold the mace upright with both hands near the end, with the load hanging from the mace head.
    3. Row the mace head slowly.
    4. Bring it back to the front, then reverse direction. Keep your ribs down and your hips square.

    Coach's cueTall through the spine. The mace moves, your body doesn't.

    Filmed at Courage Martial Arts.

Athletic & Skill

  • Skatemill Stability

    IRONHELM Mace 42" + your own load

    For hockey players. The long lever and offset load of the IRONHELM Mace 42" force your shoulder girdle to stabilize while you skate, building resilient shoulders for puck protection and stick battles, and a core that won't fold.

    Muscles worked
    • Rotator cuff
    • Shoulders
    • Core
    • Hips
    • Legs
    How to do it
    1. Hold the mace level at chest height with both hands, with load hanging from each end.
    2. Skate at an easy pace on the skate mill (or slide board) while keeping the mace level.
    3. Resist the mace's pull as your center of mass shifts with each stride.
    4. Keep strides controlled. Increase speed only when the mace stays steady.

    Coach's cueThree planes. One athlete. Zero weak links.

    Filmed at Crossbar Training Academy.

Classic Mace Swings

  • Chop Lunge

    IRONHELM Mace

    Lower-body power meets rotational core strength. Step into a deep lunge while chopping the mace diagonally from high to low.

    Muscles worked
    • Quads
    • Glutes
    • Obliques
    • Shoulders
    • Lats
    • Grip
    How to do it
    1. Hold the mace at shoulder height with both hands.
    2. Step forward into a lunge while chopping the mace diagonally down across your body.
    3. Push back to standing and bring the mace back up under control.
    4. Alternate legs and chop direction.

    Coach's cueChop and land together.

  • Uppercut Lunge

    IRONHELM Mace

    An explosive, rotational movement that builds functional strength from the ground up. Lunge, then drive the mace upward in an arc.

    Muscles worked
    • Glutes
    • Hips
    • Obliques
    • Shoulders
    • Forearms
    How to do it
    1. Start with the mace low by one hip.
    2. Lunge forward, then drive through your hips to sweep the mace up and across in an arc.
    3. Control the mace at the top, then lower it back to the start.
    4. Alternate sides.

    Coach's cuePower starts at the floor, not the arms.

  • Dragon Boat Paddle

    IRONHELM Mace

    Rotational power fused with lower-body strength. From a high guard, step back into a lunge and sweep the mace head down like a paddle toward your front hip.

    Muscles worked
    • Obliques
    • Lats
    • Rear shoulders
    • Grip
    • Quads
    • Glutes
    How to do it
    1. Hold the mace in a high guard, with the head above one shoulder.
    2. Step back into a reverse lunge.
    3. Sweep the mace head down and across toward your front hip, like a paddle stroke.
    4. Return to high guard as you stand. Alternate sides.

    Coach's cueLong paddle, tall chest.

  • Reverse Swing Lunge

    IRONHELM Mace

    Time the swing so the mace's momentum carries forward as you lunge down. A coordination builder for your legs, shoulders and core.

    Muscles worked
    • Quads
    • Glutes
    • Shoulders
    • Core
    • Lats
    • Grip
    How to do it
    1. Swing the mace head behind your back.
    2. As it travels behind you, step forward into a lunge.
    3. Let the mace come forward as you drop, then stand and reset.
    4. Alternate legs.

    Coach's cueSwing behind, lunge forward. Match the rhythm.

  • Slap Shot Lunge

    IRONHELM Mace

    A controlled slap shot, bringing the mace from overhead to out in front, paired with a lunge. A natural fit for hockey players.

    Muscles worked
    • Shoulders
    • Biceps
    • Core
    • Legs
    • Glutes
    How to do it
    1. Hold the mace with both hands and raise it overhead.
    2. Lunge forward as you bring the mace down and out in front, like a slap shot.
    3. Stop the mace under control. Don't let it pull you forward.
    4. Return to standing and alternate legs.

    Coach's cueFinish strong and stop the mace dead.

  • 360 Swing

    IRONHELM Mace

    The traditional mace exercise: swing the mace 360 degrees around your body. It builds shoulder mobility and grip strength.

    Muscles worked
    • Shoulders
    • Grip
    • Upper back
    • Core
    How to do it
    1. Hold the mace vertically in front of you, with the head up.
    2. Let the head drop behind your back over one shoulder.
    3. Swing it around and back to the front over your other shoulder.
    4. Start light and slow. Alternate directions.

    Coach's cueElbows close, head moves, body stays still.

  • 10 to 2

    IRONHELM Mace

    Like the 360 Swing, but the mace travels from the 10 o'clock to the 2 o'clock position. It builds shoulder strength and core stability.

    Muscles worked
    • Shoulders
    • Core
    • Grip
    How to do it
    1. Hold the mace vertically in front of you.
    2. Swing the head over to the 10 o'clock position, behind one shoulder.
    3. Bring it back over the top to 2 o'clock, behind the other shoulder.
    4. Keep the arc controlled and your torso still.

    Coach's cueSmall arc, big control.

New exercises drop every week.

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