4 Tips for Swinging Your Steel Mace: How do you swing your steel mace safely?

by White Lion September 01, 2020 4 Comments

4 Tips for Swinging Your Steel Mace:  How do you swing your steel mace safely?

 4 Tips for Swinging Your Steel Mace

We are very happy that Coach Harbert "Heartbeats" Egberts "The Flowing Dutchman" was kind enough to share his writing with us on this topic. 

The Flowing Dutchman was getting this question a lot, and it’s a good question. He even made a  Steel Mace exercise training tutorial on YouTube for this. We have included the link below.

Learning how to safely swing your Steel Mace is an evolving process that will require consistent focus on your training in terms mobility, strength and overall fitness. Being aware of these factors (and their changing nature) is essential in Steel Mace training.

Assessments should be performed prior to your Steel Mace Training to ensure you understand the capacity and limitations of your mind and body on that day. Our abilities are different session-to-session and we should be aware of this so we can train safely.

How to avoid back pain when swinging a mace?

I have had some back pain in the past when swinging a Steel Mace, and I know I’m not the only one who experienced it. This is especially true if you like to go up in weight. When I bought my 8kg Steel Mace (after my first 4kg mace) I got pain in my back after a lot of swings. There are a few points I’d like to discuss in order to prevent back pain from occurring when training with a mace.

#1 Weight & Technique. It’s really important that you choose wisely when buying your first mace or when buying a heavier mace. Without proper technique you will strain your back muscles. - or worse.  Improper technique leads to a heavy drop when you swing the mace behind you. Especially if the mace is too heavy for you.

#2 Mobility. Mobility is very important with a mace. Mobility refers to the ability to move and load in a certain range of motion of the joint. If you’re unable to reach behind your body, you will use other parts of your body to compensate for the lack of mobility in your shoulders and lats.

#3 Back Tightness. If your back is already tight, swinging a mace might possibly overload the back muscles. It is therefore necessary to make sure your back is supple and mobile before you start your training. A warm up with mobility exercises is great to achieve this. In the YouTube video, I perform a few exercises you can do to loosen up the back.

#4 Position of the back. The position of especially the low back does matter. It is necessary to tuck the hips to a certain extend in order to prevent the low back muscles from firing directly. A lot of people have an overly arched low back and for them it’s important to take into account the tucking of the hips.

Watch the full Youtube video HERE

How can you find Coach Harbert "Heartbeats" Egberts ?

Instragram: @the.flowing.ducthman  <- Click

YouTube:  The Flowing Dutchman <- Click

Website https://functionalharbeats.com/





White Lion
White Lion

Author


4 Responses

lgWAioLsrKOdNMx
lgWAioLsrKOdNMx

September 16, 2020

PHGEmIQitgSVw

tTLvanYdZiueIzE
tTLvanYdZiueIzE

September 16, 2020

dxWJVmYMZBw

jBNbDMGYapEIcCx
jBNbDMGYapEIcCx

September 14, 2020

pKBWGVICRxiNLD

cTpJheNvSMmRfOZ
cTpJheNvSMmRfOZ

September 14, 2020

mnYAZlrpzCaxKNH

Leave a comment


Also in Training Topics and Training Strategies

New Kettlebell Design. Pre-Order Open Now.        September 2020
New Kettlebell Design. Pre-Order Open Now. September 2020

by DJ Guzda September 10, 2020 4 Comments

Kettlebells for Sale in Canada?

We have them.

We want to get them to you asap.

White Lion Athletics Kettlebell Preorder are getting better every time. Improvements are being made to every preorder to ensure that you get exactly what you need.

View full article →

1lbs Wooden Indian Clubs vs. 1lbs Polyurethane Clubs: Which Indian Clubs are best?
1lbs Wooden Indian Clubs vs. 1lbs Polyurethane Clubs: Which Indian Clubs are best?

by DJ Guzda August 07, 2020 2 Comments

Zack Yanyk takes our 1lbs Indian Clubs through the paces and compares them to 1lbs polyurethane Indian Clubs. Indian Clubs are not created equally in terms of design, material or dimensions. Zack takes on this task of comparing two different types of clubs by using the polyurethane Indian Clubs as a benchmark. With their weight and design being standardized due to the molding and manufacturing process using them will be fair comparison now and in the future.

View full article →

How to Choose the Weight for your Steel Mace?
How to Choose the Weight for your Steel Mace?

by White Lion July 26, 2020 4 Comments

How Do You Pick Your Steel Mace Weight?

Coach Harbert  "Heartbeats" Egberts  "The Flowing Dutchman gives us some things to consider when choosing your steel mace weight. Should you use your strength in dumbbells and kettlebells to guide you in your steel mace selection?

View full article →