Hey what's up, Coach Ian Vaughn, here to show the steel mace. When I first add a tool to my
arsenal. I really think, "do I need it, and is it scalable for everyone else to coach it with".
And I definitely gotta say after spending a couple months with this. The Steel mace
is a must have for shoulder mobility. In every day life, especially in today's western culture
we're constantly in a flexed position, rounded shoulders, flexed neck, being on our phones,
being on a computer, eating, driving. This all adds up to very serious problems in the neck,
shoulders, and then eventually the low back area. With the steel mace you get really
opened up and get very great sense your body is posture wise. That's your body's language - if
it could speak it would speak with through your posture, and this is a great tool to utilize that
with. So I'm gonna be showing you through this Beginner Workout on the BEST moves you can do to
get better and more "warrior mantaility" once you stick to the foundations here.
Alright, so first we're gonna be starting off with the 360. So we're gonna be doing
10 reps on each side. You're gonna halo the mace behind you, and open up the lats, and keep tall
posture - maintaining a stable core. So you're gonna feel the bell work that pendulum behind
you as you're working it. Be sure to get both sides. If you feel like you can't get the 360s
down - do Steel Mace Pendulums for 30-45 seconds and maintain your posture - as you maintain that
swing. Loosening up the wrists and the shoulders a little bit more. So once we're done with that,
were going to the Steel Mace Ballistic Curls. You're gonna maintain tall posture - you're
gonna extend one elbow and push into the bar with the other. I'm gonna slow down the video here,
so it looks like I'm going into a "prayer position" in the middle as it goes vertical
and then it looks like I'm "petting a cat" as I drop it down. So you got to stroke it as it comes
down - maintaining that loose grip - letting that elbow fully extend. Next we'll be going
into Steel Mace Lap Squats. You're gonna keep the lats packed - keep the bar at the sternum and
maintain a broad chest as you squat down. You'll do a couple reps on each side, and then you add
that ballistic curl to it. This time you're NOT going to extend the elbows - you're just
gonna switch it, and pop the hips and go right to the next side. You'll do that for 30-45 seconds.
Next, we'll be doing Rebel Presses. This is very, very, hard. You got to really maintain that level
bar at the rack position and at the top of the press. If you want to make this harder,
all you got to do is move that hand a little bit further away from the bell and press away.
So if want to keep that strength, try to squeeze that other hand so you get a little more strength
pressing it (irradiation). Lastly, we'll be doing Steel Mace Uppercuts. You're gonna bring you're
top hand palm UP. You're gonna elbow strike, and then uppercut it, and then bring it back
to center. Notice I'm pivoting with ALOT of force on this. I'm digging those toes in left to right,
and really getting into that "warrior mantality." Giving that really good Uppercut,
and then bringing it back to center. So once again...I'm giving a really good
elbow strike right here...Uppercut...bring it back to center. Make you do this 15 reps
on each side. Keep a very athletic posture - keeping the knees soft the whole time.
Alight, so I hope you enjoyed that workout. So when comes to getting
really good with the Steel Mace - if there's one movement you really gotta
pick. It's the Steel Mace 360. That's the center of the steel mace universe.
Just like with a kettlebell, you got to get
good at swings to get good at everything else. With TRX...you have to get good at planks. So
with the Steel Mace, if you get good at the 360 - everything else is going to go
really smoothly because you're shoulders are going to be broken down of all that tension.
If you want to get into steel maces, they have a: 7, 10, 15, 20, and 25LB maces. And
if you go crazy like me, I decided to get the Quad Mace. Which is also 25LB,
but it's not the weight that makes it harder...it's the leverage. So these are
both 25LB, but as you can see...longer. Then of course it's just badass looking if you haven't
noticed. I'll be posting another video with this with more advanced stuff of what you can
do with the Quad Mace. This is Coach Vaughn signing off - hope you have fun with that.