How Can Macebells Help You Win An MMA Fight?

The benefits of strength and conditioning for grappling and sparring sports, like mixed martial arts (MMA), are well known. 

Adding strength and conditioning to your training can reduce the number of injuries and improve your chances in the ring. 

But with so many rapid, rotational movements in combat sports, limiting yourself to traditional strength training might be letting yourself down. 

This is where a macebell workout can bridge the gap between single-plane power lifts and in-the-ring fighting moves. 

What are macebells?

Macebells look a little bit like the medieval mace or bludgeon they are named after. Made of steel, they have an unevenly distributed weight with a long handle and a sphere at the end. 

Unlike the medieval melee weapons, the versions for gym training don’t come with vicious spikes. However, they do come in a variety of weights, from beginner weights of 4kg and upwards. 

Where do macebells come from?

There is some debate whether the macebells, also called Gada, were invented in ancient Persia or India. 

We do know that they were originally designed to train fighters, making them ideal for grappling sports like MMA. Their first recorded use was in training for an ancient form of wrestling called Pehlwani or Koshti. 

They are thought to have developed from Indian clubs or Persian meels, which are weights shaped like short, thick baseball bats. 

How are macebells used in workouts?

The idea behind the macebell is to unbalance the body so that the core, back, hips, shoulder and arm muscles have to work hard to correct it. 

Two-handed or single-hand swinging exercises are the most obvious exercises to use it for, but the macebell is far more versatile than that.

Think of almost any major muscle group, and a macebell workout can hit it, building the strength and power you need for sparring.

What are the benefits of macebell workouts for fighters?

From its ancient origins to today’s grappling sports, the macebell was made for fighters. 

Rotational power

Rotational power in the core is essential for being able to twist out of position and away from opponents. The rotational workout that a macebell gives the hips and back can help you throw your opponent off their feet. 

Punching and striking are also improved when you build up rotational strength in the shoulders, allowing you to hit harder and faster.

Core strength

Many macebell exercises feel so challenging for your core simply because the weight is designed to knock you off balance. 

A strong core means better stability in defence, so you spend less time being vulnerable on the mats. 

The core strength is also vital for maintaining your own balance while executing fast roundhouse or reverse hook kicks. Power transfer through the body is also more efficient, making lower and upper body strikes more effective. 

Strong wrists and forearms

Grip strength can be vastly increased by including a macebell workout in your training regimen. Even holding the macebell in an upright position requires excellent grip strength. 

Forearm muscles have to constantly adjust and fight against the weight of the bell in exercises. Building up grip and forearm strength helps when trying to pin an opponent. 

This strength can help prevent injuries when striking and if you are unfortunate enough to be pinned yourself. 

What are good macebell exercises for MMA fighters?

The versatility of the macebell means there are hundreds of exercises you can include in your strength and conditioning training. Here are three of them:

• Overhead squats with the macebell held horizontal. The uneven weighting forces the core into action while the legs take the extra load
• Not just for knights, try jousting with a lunge. Simply lunge while holding the macebell with one hand at each end of the handle, and thrust it forward in the same movement. Great for both core and hip stability 
• The 360 swing is the classic of macebell exercises, used to increase mobility and strength in the shoulders. Hold the mace with both hands at the unweighted end of the handle and swing it around your head

What weight macebell should I buy?

If you are a beginner or a seasoned athlete, it is a good idea to get comfortable with a macebell before moving up to heavier weights, especially if you have never used one before. 

Start with a lower weight and less complex exercises. As your confidence builds, you can use heavier macebells and try more challenging workouts. 

For those used to swinging a macebell around, you can buy a full set of weights from 4kg macebells up to 12kg. No matter what weight you use, a macebell workout can help you out in the ring on fight night.