Big thanks to SFS Ambassador Scott Viala for putting this ‘Top 50 Steel Mace Exercises’ video together. These are truly the best exercises that you can do with the steel mace (aka macebell). There are full body exercises and rotational exercises (obviously, it’s a steel mace after all!), as well as muscle group specific exercises for chest, back, shoulders, biceps, triceps, core, glutes, hamstrings, and quads. Together, they will train you through all three planes of motion (sagittal, frontal, and transverse).

After watching this video, you will see why the steel mace is an extremely versatile full body strength & conditioning training tool.

TOP 50 STEEL MACE EXERCISES (WITH TIMESTAMPS):

(intro - 0:00)
1. 360 (0:06)
2. One Hand 360 (0:26)
3. One Hand Reverse 360 (0:43)
4. 10 to 2 (0:56)
5. One Hand 10 to 2 (1:11)
6. 360 Squat (1:24)
7. 360 Reverse Lunge (1:48)
8. 360 Lateral Lunge (2:15)
9. 360 Press (2:32)
10. Ballistic Curl (3:00)
11. Alternating Back Row (3:11)
12. Alternating Back Row & Twist (3:28)
13. Offset Shoulder Press (3:52)
14. Offset Floor Press (4:05)
15. Skull Crushers (4:22)
16. Tricep Extensions (4:43)
17. Offset Bicep Curl (5:02)
18. Staggered Offset Row (5:24)
19. Advanced Push Up (5:38)
20. Mace Push Up (5:50)
21. Double Lunge (6:02)
22. Ballistic Curl Squat (6:18)
23. Ballistic Curl Reverse Lunge (6:34)
24. Uppercut Lunge (6:52)
25. Lateral Lunge (7:08)
26. Alternating Lateral Lunge (7:19)
27. Offset Deadlift (7:32)
28. Staggered Stance Offset Deadlift (7:57)
29. Overhead Reverse Lunge (8:17)
30. Barbarian Squat (8:34)
31. Thruster (8:49)
32. Deadlift & Reverse Curl (9:06)
33. Squat & Floor Press (9:30)
34. High Plank Row (9:40)
35. High Plank Lever Row (9:52)
36. Row Rotate & Press (10:04)
37. High Plank Drags (10:29)
38. Press Swing Curl (10:41)
39. Press Rotate Curl (11:01)
40. Row Clean Press (11:28)
41. Kneeling Row Clean Press (11:48)
42. Lateral Press (12:12)
43. Alternating Lateral Press (12:29)
44. Mace Strike (12:45)
45. Grave Digger (12:57)
46. Overhead Sit Up (13:10)
47. Figure 8 (13:22)
48. One Hand Figure 8 (13:50)
49. Reverse One Hand Figure 8 (14:09)
50. Overhead Toss (14:27)

With these steel mace exercises, you can create countless workouts with new yet tried-and-true movements, each as effective as the last. Scott incorporates all of these mace exercises into his strength and conditioning workouts on regularly.

Note: These steel mace exercises are designed to build strength, endurance and muscle.

You can save this video and refer back to it for your future workouts. Use the timestamps to get to the specific macebell exercise you want to see.

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If you have any questions about steel mace training, please feel free to comment below, contact us, or reach out to Scott Viala on Instagram.

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