Ever felt like your workout routine is getting too repetitive? Trust me, I know that sensation all too well. It’s a frustrating roadblock until you stumble upon the game-changer: a steel mace. The steel mace is the perfect tool to build incredible muscles all throughout your body, especially your shoulders. As someone who has terrible shoulder genetics I loved using the Steel Mace to build my very own boulder shoulders.
Benefits of Steel Mace Training
Steel mace training offers a wide range of benefits, including improved grip strength, stronger shoulders, rotational core strength, and total body conditioning. I’ll be straight up honest with you, I started steel mace training to get the biggest and baddest shoulders I could possibly get. I had terrible shoulder muscles for years. My shoulders were once under developed, very slanty and it took some real work with the mace and other gym equipment to gain my boulder shoulders.
Stronger shoulders (Boulder Shoulders)
Having stronger shoulders is by far the biggest benefit to doing steel mace training. The asymmetrical weight distribution of the steel mace forces your shoulders to work harder to stabilize and control the movement.
This helps to strengthen the muscles in your shoulder girdle, including the deltoids, rotator cuffs, and upper back muscles. Basically, after you’ve been working out with the mace for a while you will end up with what we gym geeks like to call: Boulder shoulders. Men especially love having well built shoulders as it’s a sign of masculinity and women love having defined shoulders because they look better in dresses as a result.
With stronger shoulders, you’ll not only improve your posture and reduce the risk of injury in daily activities but also enhance your performance in other exercises like push-ups, overhead presses, and pull-ups.
Improved grip strength
Steel mace training does wonders for your grip strength. We pick up things every day, right? Stronger hands make this easy. Also, a better grip helps in many sports and other workouts.
Rotational core strength
Building rotational core strength is one of the key benefits of steel mace training. The asymmetrical weight distribution of the steel mace creates an unbalanced training effect, forcing your core muscles to work harder to stabilize your body during exercises.
Total body conditioning
To achieve total body conditioning, the steel mace workout routine incorporates exercises that target multiple muscle groups simultaneously. These exercises challenge your strength, stability, and coordination all at once.
How to Choose the Right Weight for Beginners
Choosing the right weight for beginners is crucial to ensure a safe and effective steel mace workout. Start with a lighter weight, around 5-10 pounds, to get comfortable with the movements and build proper technique.
Steel Mace To Your Doorstep
Sculpt Boulder Shoulders with the Steel Mace!
Listen to your body and adjust accordingly; if it feels too light or too heavy, make adjustments until you find a challenging but manageable weight for your current fitness level. Remember, it’s better to start lighter and gradually work your way up rather than risking injury by using weights that are too heavy for your abilities.
Ultimate Steel Mace Workout Routine
The Ultimate Steel Mace Workout Routine includes a variety of challenging exercises such as 360’s, Barbarian squats, Gravediggers, Glute bridge floor presses, Lunge and jousts, Dynamic curls, and Pendulums.
360 Rotations
360’s are a key exercise in the ultimate steel mace workout routine. To perform this exercise, hold the steel mace at one end with both hands and extend your arms straight out in front of you.
Then, swing the mace in a circular motion around your body, moving it from side to side while keeping your core engaged and your feet planted firmly on the ground. This exercise helps to improve shoulder strength and stability, as well as rotational core strength.
Glute bridge floor press
The glute bridge floor press is a challenging exercise that targets multiple muscles in your body. It primarily works your glutes, hamstrings, and core muscles. To do this exercise, lie on your back with your knees bent and feet flat on the floor.
Hold the steel mace at chest level with both hands. Then, raise your hips off the ground while pressing the mace up towards the ceiling. Pause for a moment at the top and squeeze your glutes before lowering back down to starting position.
This exercise helps to improve lower body strength, stability, and overall muscle tone.
Lunge and joust
For a challenging and effective steel mace exercise, try the lunge and joust. This exercise targets your legs, core, and upper body all at once. To perform it, start by standing with your feet shoulder-width apart and holding the steel mace in one hand with an overhand grip.
Take a big step forward with your opposite leg into a lunge position while simultaneously thrusting the mace forward like you’re jousting. Keep your core engaged and chest lifted throughout the movement.
Return to the starting position and repeat on the other side. The lunge and joust is great for improving lower body strength, balance, and overall conditioning. Give it a try in your next workout!
Pendulum
Pendulum is a challenging steel mace exercise that targets your shoulders, core, and grip strength. To perform this exercise, hold the end of the steel mace with one hand while standing with your feet shoulder-width apart.
Swing the mace in a pendulum motion from side to side, keeping your core engaged and controlling the movement with your shoulders and arms. This exercise helps improve shoulder stability and rotational strength while also working on coordination and balance.
Dynamic curl
For the dynamic curl exercise, grab the steel mace with an underhand grip and hold it in front of your body. Keep your elbows tucked in close to your sides. Slowly curl the mace up towards your chest using only your biceps.
Focus on controlling the movement and squeezing your biceps at the top of the curl. Lower the mace back down with control and repeat for a set number of repetitions. This exercise targets your biceps and helps improve arm strength and definition.
Gravedigger
One of the exercises in the ultimate steel mace workout routine is called “Gravedigger.” This exercise helps to strengthen your upper body and improve your core stability. To do this exercise, start by standing with your feet shoulder-width apart and holding the steel mace with both hands at your chest level.
Then, extend your arms forward while rotating them to one side as if you are digging a hole. Return to the starting position and repeat on the other side. The Gravedigger exercise targets your shoulders, back muscles, and obliques, providing a challenging full-body workout.
Barbarian squat
The Barbarian squat is a powerful exercise that targets your lower body, specifically your quads, glutes, and hamstrings. To perform this exercise, hold the steel mace with both hands at one end with an overhand grip.
Stand with your feet shoulder-width apart and toes slightly turned out. Inhale as you bend your knees and sit back into a deep squat while keeping the mace close to your chest. Exhale as you push through your heels to return to the starting position.
This challenging exercise helps build leg strength, improve balance and stability, and engage multiple muscle groups in one movement. Incorporating the Barbarian squat into your workout routine will take your fitness training to the next level.
Tips for Advanced Steel Mace Athletes
Mastering advanced steel mace techniques requires adjusting your grip, incorporating alternative equipment, focusing on proper form and technique, listening to your body, and increasing difficulty for a greater challenge.
Adjusting your grip for different exercises
When it comes to steel mace training, adjusting your grip is essential for different exercises. For example, when performing 360’s or rotational movements, you’ll want to have a firm overhand grip on the handle with both hands.
This allows for better control and stability as you swing the mace around your body. On the other hand, exercises like the gravedigger or dynamic curl require a different grip. For these exercises, you can use an underhand grip or even switch between overhand and underhand grips during sets to target different muscles and challenge your grip strength in different ways.
Incorporating alternative equipment for variation
To add variety to your steel mace workout routine, you can incorporate alternative equipment. This will keep your workouts interesting and challenge different muscle groups. For example, using a resistance band in combination with the steel mace can provide added resistance during exercises like squats and lunges.
You can also try incorporating a stability ball or an exercise bench for exercises that require balance or support. Another option is using kettlebells or dumbbells alongside the steel mace to increase the intensity of certain movements.
Best Kettlebell for You!
Listening to your body and avoiding injury
Listening to your body and avoiding injury is crucial when it comes to steel mace training. Pay attention to how your body feels during the workout. If you start feeling pain or discomfort, it’s important to stop and evaluate what might be causing it.
Pushing through pain can lead to serious injuries, so it’s better to take a break and rest if needed.
It’s also important to use proper form and technique during your workouts. This helps prevent unnecessary strain on your muscles and joints. Start with lighter weights and focus on mastering the correct movement patterns before moving on to heavier weights or more advanced exercises.
Techniques for increasing difficulty and challenge
To increase the difficulty and challenge of your steel mace workouts, there are a few techniques you can try. One technique is to adjust your grip for different exercises. By changing where you hold the mace, such as gripping closer to the end or further up towards the center, you can target different muscles and add variety to your routine.
Steel Mace To Your Doorstep
Sculpt Boulder Shoulders with the Steel Mace!
Conclusion: Does the Steel Mace Help Develop Big Shoulders?
In conclusion, the Ultimate Steel Mace Workout Routine is a fantastic option for both beginners and advanced athletes. It offers numerous benefits like improved grip strength, stronger shoulders, rotational core strength, and total body conditioning.
With the right weight selection and proper technique, this workout can help you achieve your fitness goals in no time. So grab a steel mace and get ready to take your training to the next level!
FAQ when it comes to Steel Mace Shoulder Workouts
- What’s the scoop on the Ultimate Steel Mace Workout Routine for Shoulder Muscles?
I’m thrilled to share that the Ultimate Steel Mace Workout Routine is like a secret weapon for sculpting those shoulder muscles! This fitness plan is packed with awesome steel mace exercises specifically designed to strengthen and tone your shoulders.
- Can I, as a beginner, jump into the steel mace workout routine to amp up my Shoulder Muscles?
Absolutely! Dive right in! We’ve got beginner-friendly workouts in this plan that are tailor-made to help you kickstart your shoulder muscle journey with exciting steel mace training techniques.
- Are there different levels of this workout routine, especially for my Shoulder Muscles?
You betcha! It’s not a one-size-fits-all deal. We’ve got a range of levels—beginner, intermediate, and advanced—so you can level up your shoulder muscle game, no matter where you’re starting.
- What’s the lowdown on the perks of the steel mace workout for my Shoulder Muscles?
Get ready for a boost! The steel mace workouts are not only going to amp up your shoulder muscles but also work wonders for your core strength, upper body prowess, balance, and stability. It’s a win-win!
- Can I turn these steel mace exercises into a full-blown, fun-filled Shoulder Muscles workout?
Absolutely! You can go all out with a full-body extravaganza or zoom in on those shoulders with targeted exercises. The steel mace is your versatile sidekick in this exciting fitness adventure.
- Any insider tips to crank up the effectiveness of these Shoulder Muscles exercises with the steel mace?
Oh, you bet! Spice things up in your routine by mixing and matching weight-training techniques. Throw in different variations of the steel mace exercises during your circuit training—trust me, it’s the secret sauce for getting the absolute most out of your shoulder muscle workouts. Let’s make those shoulders shine!
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