What Are Macebells And How Can They Upgrade Your Workout?

A macebell is a particularly unique piece of exercise equipment because you are expected to swing it and spin it and work your entire upper body and arms through a range of complex dynamic motions.

They provide a versatile workout in a similar fashion to kettlebells, although whilst swinging the latter is just one of several ways you can incorporate kettlebells into your exercise routine, your macebell workout is as much a dance as it is a lift.

It can be fascinating to use a macebell, but to understand if they are for you, here is a brief guide to what they are, how they are used and which muscle groups they tend to target in exercises.

What Is A Macebell?

A macebell is a long metal pole with a ball-shaped weight on one side and a knurled grip across the other.

Unlike other weights such as barbells, dumbbells and kettlebells, macebells are deliberately unbalanced, which forces the body to adjust and adapt to keep the heavy ball weight in motion.

It takes some time to get used to and is not for everyone, but it builds coordination, grip strength, joint mobility, range of shoulder motion and overall muscle strength.

When mastered, it is one of the ultimate functional training tools for the whole body, as it forces you to compensate for its lack of stability.

Where Did Macebells Come From?

Whilst modern macebells are relatively new, they are a direct descendant of meels, a set of exercise clubs used in India and Persia (and thus known interchangeably as Indian and Persian clubs).

These clubs were themselves training weapons designed after the gada, a blunt mace or war mallet which very closely resembles a macebell or a morning star, particularly in the ornate form often seen in depictions of Vishnu.

There are references to wooden gada (or mudgar) as early as the fourth century BC, as well as a highly evolved practice of swings, spins and stretches behind the back using either one or two clubs.  

They were adopted and modified in the 19th century when they reached Victorian Britain, where they became much lighter and more explicitly used for exercise before their full revival in the 21st century and the rise of the macebell.

The Biggest Benefits Of Macebell Training

- Macebells and other fluid motion exercises have far less impact on the joints whilst providing greater benefits.

- Macebells build up your grip, shoulder, back and core at the same time, allowing for an all-in-one full-body workout.

- Macebells are perfect for improving rotational strength, which helps to boost both power and resilience for sports such as tennis, golf and cricket.

- Macebells boost joint mobility, which is particularly important later in life with hip flexors and the range of motion of the shoulders.

- Macebells force you to grip more tightly, boosting grip strength and coordination.

Top Tips When Using Them For The First Time

A macebell can be somewhat intimidating when you start out, and it can feel like you are not entirely in control of the motion at first, but do not lose motivation; with strength and practice comes control and balance.

Here are some other top tips to get you started.

Start Lighter Than Your Kettlebell Baseline

If you have a baseline weight you are used to with kettlebells or dumbbells, start with a lighter weight than you might be comfortable with. If you are used to a 10kg kettlebell, start with a 4kg or 5kg macebell.

You can intensify workouts as you build your technique, so lifting the heaviest macebell possible is not the priority at first. In motion, the weight can feel like it has doubled.

If you are a beginner lifting weights, start with a lower weight such as 4kg and work up from there.

Do Wrist And Shoulder Exercises First

Mobility is key when using macebells, so make sure you start with some shoulder mobility exercises to ensure you are not overly straining your joints.

As well as this, shake and roll your wrists to keep them limber; your grip is a core part of the exercise, and you need to protect your joints at all costs.

Lead With Your Hips And Torso

It is tempting to actively swing with your arms and shoulders, but this is a common mistake that can cause overrotation, strains and injuries.

Instead, lead with your torso and your hips and let them drive and continue your motions.

Give Yourself Plenty Of Space

Whilst you are unlikely to try more elaborate swings and throws early on, make sure you practice in an open space away from any obstacles or anything fragile to stop yourself colliding and hurting yourself.