What Is A Macebell And How Do You Use It?

If you’re looking for ways to add a new challenge to your training regime and to give you some more exercise options, look no further than the macebell. This is an ancient training tool that has been used for centuries by different cultures. 

So, it certainly belongs alongside your other weights, including dumbbells and kettlebells. A macebell provides a different kind of training to the weights you might usually use, which is why it’s a good addition to your gym routine. 

What exactly is a macebell?

A macebell is essentially a round weight on the end of a long pole. However, there’s a bit more to it than that. The handle on each macebell has an ergonomic design and anti-slip finish, to ensure that you can keep a strong grip of the weight while you’re training. 

Each macebell is designed with precision to provide balance while you’re training. There are different weights of macebell available too. You might opt to begin with a 4kg macebell, before graduating to heavier weight as you become more familiar with the technique. 

Why train with a macebell?

Macebells are designed to work several of your biggest muscle groups, not least of all your core. Of course, you’ll also be working your shoulders, forearms and upper back when you’re using a mace too. Not to mention the fact that it will naturally improve your grip strength because of the nature of the equipment. 

One of the big advantages to training with a macebell is that it gets all of your body’s stabiliser muscles firing. These aren’t always easy to activate with more static exercises, but a macebell enables you to introduce dynamic movement into your routine.

What weight macebell should I start with?

Because a macebell works so many different muscle groups, it’s best to start with a lighter macebell, get your technique right and then move on from there. 

You’ll find that even exercises that you might consider “basic” are challenging with a macebell because of the way the weight is distributed as you move. If you have a personal trainer, they’ll be able to advise you. If you’re learning yourself, we recommend going light – like 4kg or 6kg – initially and building up from there. 

You can always pick up a macebell set that contains various weights to enable you to progress your workouts easily as you become more confident with using this piece of kit. 

What are some beginner macebell exercises?

The good news is that even very simple macebell exercises will give you a great workout. The following are some of the most popular movements to start with, all of which you can use as a foundation for more advanced macebell training in the future.

• 360-degree swing: This is one of the most common macebell exercises. As the name suggests, it involves moving the macebell in a full circle. Before you jump straight into this, pass the macebell back and forth in front of your face a couple of times to help you understand the weight distribution.
  
  Once you are comfortable with this, you can swing it behind your body and bring it all the way around. Make sure you do repetitions in each direction and take it slowly. You should feel all of your core muscles switching on as you move, not to mention your shoulders and arms working.
  
  

• Macebell squat: It might sound simple, but as soon as you add a weight like a macebell into the mix, a humble squat suddenly becomes much more challenging. Try a macebell goblet squat.
  
  Hold the macebell vertically in front of your face, with the weight at the top and your hands gripping the end of the pole. To give yourself more stability, hold the pole closer to the weight.
  
  Now perform a simple squat. Keeping the weight steady will require your core muscles to fire up and all of a sudden it’s not just your legs that are working.
  
  

• Macebell lunge: Again, a macebell can make what might sound like a simple exercise a lot more challenging. Hold the macebell with an offset grip in front of your body, with the weight to one side.
  
  As you lunge, you will find that you now have to work harder to stay balanced as the weight will tilt you to one side. Compare how it feels when you step forward with the leg on the same side as the weight versus the opposite side.

These are just a few of the exercises you can perform with a macebell. There are many more, which makes this a very versatile piece of equipment to add to your workouts.