Ancient Weapon Reborn: Onnit Mace Transforms Couch Potatoes into Unstoppable Warrior Gods!
Onnit's steel maces offer a unique and effective way to train the entire body. These versatile tools, inspired by ancient Persian warrior training, have gained popularity among modern athletes seeking challenging workouts. Onnit steel maces range from 5 to 30 pounds, catering to various fitness levels and goals.
The Onnit steel mace stands out for its durability and balance. Crafted with high-quality materials, these maces are designed to withstand intense training sessions. The Quad Mace, featuring an ash wood handle and cast iron head, exemplifies Onnit's commitment to both functionality and aesthetics.
Mace training engages multiple muscle groups simultaneously, promoting full-body strength and conditioning. Athletes use these tools for a wide range of exercises, from shoulder workouts to grip strengthening. Onnit's maces have become a staple in many fitness routines, offering a fresh approach to strength training and functional movement.
History of the Steel Mace
The steel mace traces its origins to ancient warfare and has evolved into a modern fitness tool. Its journey from battlefield weapon to exercise implement spans centuries of cultural and technological changes.
Origin and Evolution
The mace originated as a weapon in ancient civilizations. Early versions consisted of a heavy stone or metal head attached to a wooden handle. Warriors used these implements to crush armor and shields in combat.
Over time, the mace's design evolved. Different cultures adapted it to suit their needs. In India, a version called the gada emerged. This heavy spherical head on a long pole became associated with Hindu deities and warriors.
The gada played a significant role in Indian physical culture. It was used for strength training and wrestling preparation. This practice laid the foundation for the mace's transition from weapon to exercise tool.
From Gada to Modern Onnit Mace
The traditional gada inspired the creation of the modern steel mace. Fitness enthusiasts recognized its potential for full-body workouts and functional strength training.
Onnit, a fitness company, played a key role in popularizing the steel mace. They refined the design, creating a sleek, balanced tool made entirely of high-quality steel. The Onnit mace maintains the offset weight distribution of its predecessors.
This modern iteration offers versatility in training. Users can perform swings, flows, and rotational exercises. The steel mace challenges grip strength, core stability, and overall body coordination.
Onnit's design allows for precise weight increments. This feature helps users progressively increase difficulty as they master techniques. The steel construction ensures durability and consistent performance.
Benefits of Mace Training
Mace training offers unique advantages for strength, stability, and coordination. This versatile tool challenges the body in ways traditional equipment cannot, leading to improved overall fitness and functional movement.
Enhancing Rotational Strength
Mace exercises emphasize rotational movements, targeting muscles often neglected in conventional workouts. The offset weight distribution of the mace requires users to generate force through various planes of motion. This enhances core strength and improves rotational power, which is crucial for many sports and daily activities.
Swinging and manipulating the mace engages the entire kinetic chain, from the hands to the feet. Athletes and fitness enthusiasts can develop greater torque in their swings, throws, and rotational movements. Regular mace training can lead to improved performance in golf, tennis, and martial arts.
Activation of Stabilizer Muscles
The uneven weight distribution of the mace challenges the body's stabilizer muscles. These smaller, often overlooked muscles play a vital role in joint stability and injury prevention. Mace exercises require constant engagement of these stabilizers to maintain control throughout movements.
Training with a mace activates muscles in the shoulders, core, and hips that may not be sufficiently stimulated by traditional weightlifting. This increased activation can lead to better posture, reduced risk of injury, and improved overall muscle coordination.
Improvement in Balance and Coordination
Mace training demands a high level of body awareness and control. The dynamic nature of mace exercises challenges both static and dynamic balance. Users must constantly adjust their stance and grip to counteract the mace's momentum.
These exercises improve proprioception – the body's ability to sense its position in space. Enhanced coordination and balance translate to better performance in sports and everyday activities. Regular mace training can lead to more fluid movements, quicker reflexes, and improved overall body control.
Onnit Steel Mace Specifications
Onnit's Steel Maces combine traditional design with modern manufacturing techniques. These versatile training tools offer durability and performance in a range of sizes and weights.
Design and Construction
The Onnit Steel Mace features a sleek, minimalist design. Its long handle leads to a ball-shaped head, providing balance and functionality. The handle's knurled grip ensures secure control during workouts.
Onnit offers both standard and Quad Mace designs. The Quad Mace incorporates four flat sides on the head, preventing rolling when set down.
Material and Durability
Onnit constructs their maces from high-quality steel, ensuring strength and longevity. The steel composition resists wear, dents, and corrosion.
A durable powder coat finish enhances grip and protects against scratches. This coating comes in a sleek black color, giving the mace a professional appearance.
Made in the USA, Onnit maces undergo rigorous quality control checks.
Size and Weight Options
Onnit Steel Maces come in various sizes to suit different fitness levels and exercises:
7 lb (3.2 kg)
10 lb (4.5 kg)
15 lb (6.8 kg)
20 lb (9.1 kg)
25 lb (11.3 kg)
Handle lengths vary by weight, typically ranging from 24 to 38 inches (61 to 96.5 cm). Longer handles on heavier maces provide better leverage for exercises.
The mace head diameter increases proportionally with weight, maintaining balance and functionality across all sizes.
Incorporating Steel Mace into Fitness Routines
Steel mace training offers unique benefits for strength, mobility, and functional fitness. Integrating this versatile tool into existing workout routines enhances overall performance and targets often-neglected muscle groups.
Fundamental Exercises
The steel mace 360 serves as a foundational movement. It involves swinging the mace in a circular motion around the body, engaging the core and shoulders. The mace grip switch builds hand-eye coordination and grip strength.
Mace squats combine lower body strength with upper body stability. Hold the mace vertically against the chest while performing squats. This exercise improves posture and core engagement.
Mace halos target the shoulders and upper back. Circle the mace around the head, keeping arms extended. Start with lighter weights to master form.
Designing a Functional Training Program
Begin with 2-3 mace workouts per week, focusing on proper form. Start each session with 5-10 minutes of mace-specific warm-ups.
Incorporate mace exercises into circuit training. Pair mace movements with bodyweight exercises for a full-body workout. Example circuit: mace 360s, push-ups, mace squats, lunges.
Progressive overload applies to mace training. Gradually increase weight or repetitions as strength improves. Track progress to stay motivated.
Combine mace exercises with traditional weightlifting for balanced strength development. Use the mace for assistance work or as a primary tool on designated days.
Mobility and Warm-Up Considerations
Mace flows serve as effective dynamic warm-ups. Perform gentle swings and circles to mobilize joints and activate muscles. Focus on smooth, controlled movements.
Use the mace for targeted mobility work. Shoulder dislocates with a light mace improve upper body flexibility. Hold the mace horizontally and raise it overhead, then behind the back.
Incorporate mace-assisted stretches. Use the weight of the mace to deepen stretches for hamstrings, hip flexors, and chest muscles.
Always start with lighter maces when learning new movements. This approach ensures proper form and reduces injury risk.
Safety and Proper Usage
Steel maces require careful handling to maximize benefits and minimize injury risks. Mastering proper form and technique is essential for safe and effective workouts.
Grip and Posture
Maintain a firm grip on the mace handle with both hands. Keep wrists straight and elbows slightly bent. Stand with feet shoulder-width apart and engage your core muscles.
Proper posture is crucial. Keep your back straight and shoulders pulled back. Avoid rounding your spine during movements.
For single-handed exercises, use your free hand to stabilize your body or place it on your hip for balance.
Weight Displacement Awareness
Steel maces have an uneven weight distribution, with most of the mass concentrated in the ball end. This unique design requires constant awareness of the mace's position.
Pay attention to the mace's center of gravity during exercises. Control its momentum throughout each movement.
Start with slower, controlled motions to build strength and coordination. Gradually increase speed as you become more comfortable with the mace's weight displacement.
Progressive Overload Principles
Begin with a lighter mace to master proper form and technique. Most beginners should start with a 10-15 pound mace.
Increase weight gradually as strength and skill improve. Add complexity to movements only after mastering basic exercises.
Focus on perfecting form before increasing repetitions or weight. Track progress and adjust workouts accordingly to ensure steady improvement without risking injury.
Onnit Academy and Training Support
Onnit Academy offers comprehensive education and training resources for steel mace enthusiasts. The academy provides certifications and hosts events to foster a supportive community of practitioners.
Education and Certification
Onnit Academy's Steel Mace Certification program is a two-day intensive course designed to enhance power, endurance, and mobility. Participants learn proper techniques and receive hands-on training with this versatile tool. The certification covers various aspects of steel mace training, including:
Foundational movements
Advanced techniques
Programming strategies
Safety considerations
Certified instructors gain in-depth knowledge of steel mace applications for strength, conditioning, and mobility work. The academy emphasizes quality movement patterns to support health, longevity, and optimal performance.
Community and Events
Onnit fosters a vibrant community of steel mace practitioners through regular events and workshops. These gatherings provide opportunities for:
Skill development
Networking with fellow enthusiasts
Learning from experienced instructors
The academy hosts Steel Mace Certification courses at Onnit HQ, attracting participants from various backgrounds. These events create a collaborative environment where attendees can share experiences and refine their techniques.
Online forums and social media groups complement in-person events, allowing members to connect and exchange ideas year-round. This supportive community helps steel mace users stay motivated and continue improving their skills.
Advanced Steel Mace Techniques
Steel mace training offers challenging advanced techniques that build strength, coordination, and fluidity of movement. These methods push practitioners to new levels of skill and physical capability.
Dynamic Flows
Dynamic flows combine multiple steel mace movements into seamless sequences. These flows often incorporate 360-degree rotations, hand switches, and changes in direction. A common advanced flow links an external mill to a cast, followed by a scoop and release to catch the mace in a sword grip.
Practitioners then transition into an external sword swing before executing a coin flip back to the starting position. This flow challenges balance, grip strength, and proprioception. Advanced users may perform these sequences with heavier maces, typically 10 pounds or more.
Mastering dynamic flows requires consistent practice and a strong foundation in basic steel mace techniques. Users should start with lighter maces and slower movements before progressing to more complex patterns.
Complex Movement Patterns
Advanced steel mace training incorporates complex movement patterns that engage multiple muscle groups simultaneously. These patterns often combine upper body exercises with lower body movements like squats or lunges.
One challenging technique involves performing a 360-degree rotation while transitioning from a standing position into a deep squat. This movement tests core stability, leg strength, and shoulder mobility. Another advanced pattern pairs alternating mace swings with lateral lunges, enhancing full-body coordination and power.
Complex patterns may also integrate plyometric elements, such as jumping squats combined with overhead mace strikes. These high-intensity movements boost cardiovascular endurance and explosive strength. Users should approach these techniques carefully, ensuring proper form to prevent injury.
