While searching google Find easy to follow macebell & steel mace exercise instructions that will make you stronger & injury resistance. Each of the exercise follows the order of being easiest to hardest, simplest to complex.
1. Point "Zero"
This position is known as "Point Zero", where you take most of the simplest to most complex transitions from. Grip & offset your weight according to your comfort and current strength, if you don't know how to handle a mace, we have a short article that explains clearly why & how to do it.
AIM: Point Zero as well is a great way to start training your grip strength & start learning how to stabilise the mace upright, keeping your shoulders low, elbows close to your body.
2. Single Arm Point Zero (alternate grip)
Start getting stronger by layering the work from above & adding this slowly. If you feel you cannot complete this exercise, always go back tp the previous exercise to make it stronger & more stable before moving on. This creates a very stable base for your movement & lowers your chances of injuries.
Aim: Starting your single arm grip strength individually, enhance hand-eye co-ordination, increase activation of rotator cuff, increase core activation, increase sensory receptors engagement.
3. Single Arm Point Zero Push
Aim: To be able to get stronger in grip, forearms, shoulders, lats and core.Start by slowly extending your arm forward, little by little & quickly but smoothly bring it back to close to you. Move with intent so that your movements are always controlled.
4. Point Zero Squat
Aim: To activate your core whilst squatting, increase balance, increase engagement of proprioceptors, increase overall awareness of your body. Simply start by placing the mace in Point Zero & as you start descending into a squat, push the mace out with both arms & stabilise the mace. As you come back up, simply bring it back close to you.
TIPS: Keep the body in the best form possible without rounding the back or going too fast as that will increase the chances of injuries from the deep stabilisers muscles not being able to engage efficiently. Squat only to the best abilities you can do, whatever the range of motion is & strive for progression, not perfection.
5. Offset Standing Press(ball in)
Aim: To load the shoulder in a off-centre force(centre of gravity) that takes you closest to the centre of your body, challenging the deep stabilisers from the rotator cuff, & the wrist to stabilise under low load.
TIPS: Keep the elbows and wrists travelling together
6. Offset Standing Press(ball out)
Aim: To load the shoulder in a off-centre force(centre of gravity) force that takes you furthest away from the body to the centre of your body, challenging the deep stabilisers from the rotator cuff.
8. Samurai Chop
Aim: To load the shoulder in a centrifugal force that takes you closest to the centre of your body, challenging the deep stabilisers from the rotator cuff.
9. Samurai Chop / Squat
Aim: To load the muscles in the:
Well there you have it, the best movements for beginners to learn & practise. Use the moves in a set or for a set amount of time, or just practise it for a few shorts moves. Until you feel that you can extend the duration, repetitions, & sets, keep doing them in the best form possible. You will be able to get the body strong from all angles, bullet proof it from injury and even get your rotator cuffs & hips stable, encouraging movements under stable environment. As always if unsure, seek a professional for advise if this would be safe for you if you have any current existing medical condition(s).
PS: To get the best out of your session, always stop before fatigue, rest in between your exercise so that your nervous system is not taxed to perform each repetition with the intent that you set out to do. This helps with full engagement of the brain to muscles firing rate.
151 A #02
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