What To Know
- A hammer mace, also known as a macebell, is a type of weighted training tool that resembles a hammer with a ball-shaped head.
- Hold the hammer mace with one hand and swing it in a circular motion around your body, keeping your core engaged and your spine straight.
- Swing the hammer mace up from the ground to your shoulder, then quickly pull it up to your chest and hold it in the rack position.
Is hammer mace a new fitness craze or a tried-and-true method of getting in shape? If you’re curious about this unique training tool, you’re in the right place. In this comprehensive guide, we’ll explore everything you need to know about the hammer mace, including its benefits, exercises, and how to choose the right one for you.
What is a Hammer Mace?
A hammer mace, also known as a macebell, is a type of weighted training tool that resembles a hammer with a ball-shaped head. It’s typically made of steel or cast iron and can vary in weight from a few pounds to over 100 pounds. The hammer mace is designed to provide a dynamic and challenging workout that engages multiple muscle groups simultaneously.
Benefits of Hammer Mace Training
1. Improved Core Strength: The hammer mace requires constant core engagement to control its movement. This helps strengthen your abdominal and lower back muscles, improving your overall stability and posture.
2. Enhanced Flexibility: The fluid and rotational movements involved in hammer mace exercises help improve your flexibility and range of motion, reducing the risk of injuries.
3. Increased Power and Strength: The weighted nature of the hammer mace allows you to build strength and power in your shoulders, arms, and back. The rotational movements also target the muscles responsible for explosive power.
4. Improved Coordination and Balance: Hammer mace exercises require coordination and balance to execute properly. This helps enhance your overall athleticism and reduces the risk of falls.
5. Functional Movement: The hammer mace mimics many everyday movements, such as swinging a hammer or throwing a ball. This makes it a functional training tool that improves your ability to perform daily tasks with greater ease.
Exercises with a Hammer Mace
1. 360-Degree Swing: Hold the hammer mace with one hand and swing it in a circular motion around your body, keeping your core engaged and your spine straight.
2. Overhead Press: Hold the hammer mace with both hands, palms facing forward. Press it overhead until your arms are fully extended, then slowly lower it back down.
3. Turkish Get-Up: Start by lying on your back with the hammer mace in one hand. Roll onto your side and use the mace to support yourself as you stand up.
4. Macebell Snatch: Start with the hammer mace on the ground. Swing it up and overhead in one fluid motion, keeping your back straight and your core tight.
5. Macebell Cleans: Swing the hammer mace up from the ground to your shoulder, then quickly pull it up to your chest and hold it in the rack position.
Choosing the Right Hammer Mace
When choosing a hammer mace, consider the following factors:
1. Weight: Choose a weight that is challenging but not too heavy to control. Start with a lighter weight and gradually increase it as you get stronger.
2. Length: The length of the hammer mace should allow you to perform exercises with full range of motion. For most people, a mace between 3 and 5 feet long is ideal.
3. Handle: The handle should be comfortable to grip and prevent slipping. Look for a handle with a knurled or textured surface for better grip.
Safety Tips
1. Start Slowly: Begin with a light weight and gradually increase it to avoid injuries.
2. Use Proper Form: Maintain good posture and technique throughout all exercises to minimize the risk of strain or injury.
3. Warm Up and Cool Down: Always warm up before using the hammer mace and cool down afterwards to prepare your muscles and prevent soreness.
4. Listen to Your Body: If you experience any pain or discomfort, stop exercising and consult a healthcare professional.
Variations of the Hammer Mace
1. Double-Handed Mace: A hammer mace with a handle designed for use with both hands. It allows for more weight and increased resistance.
2. Single-Handed Mace: A hammer mace with a handle designed for use with one hand. It promotes unilateral training and improves coordination.
3. Weighted Mace: A hammer mace with additional weight added to the head. This increases the challenge and allows for more advanced exercises.
Wrapping Up
The hammer mace is a versatile and effective training tool that can enhance your fitness in numerous ways. By incorporating it into your workout routine, you can improve your strength, power, flexibility, and coordination. Remember to start slowly, choose the right mace for you, and prioritize safety to get the most out of your hammer mace training.
FAQ
1. What are the benefits of hammer mace training?
Hammer mace training improves core strength, flexibility, power and strength, coordination and balance, and functional movement.
2. What exercises can I do with a hammer mace?
Popular hammer mace exercises include 360-degree swing, overhead press, Turkish get-up, macebell snatch, and macebell cleans.
3. How do I choose the right hammer mace?
Consider the weight, length, and handle when choosing a hammer mace. Start with a light weight and gradually increase it as you get stronger.
