How to Create Steel Mace Flows

In today’s modern fitness trends, you’ll notice every typical exercise is dominant in ONE plane: deadlifts, squats, bench/military presses. While there’s nothing wrong with these popular strength moves…they only move in a back and forth motion. However, as soon as we’re exposed in athletic environment (not a gym), we shift side to side or rotate the spine (pivoting through the feet) in all planes. This is where steel mace flows are a perfect fit to fill this void in your training program. Why? 

What many don’t know is non-contact knee injuries are worse than contact injuries; because if your connective tissues are not used to moving in a certain plane all of a sudden they could tear and never be the same. So more so we need both sides of the coin of strength and mobility to ensure proper movement patterns in any environment. Steel mace flows are about training in 3-D. It is crucial to train joints and ligaments in different planes of movement. Conventional training is VERY linear. Push, pull, squat, and lunge patterns can go far beyond moving just back and forth. We want to move side to side and rotationally as well . 

Finding Your Flow:

Here are three steel mace flows testing your skills, body awareness, and control. The steel mace dynamic curl is of the essence to learn first to make these gel as one smooth flow before combining a lunge or squat pattern. The steel mace dynamic side step lunge is perfect beginner exercise to teach how the asymmetrical load of the mace easily flows left to right in a different plane not many are used too. Once mastered, you can now add the 360 by owning the vertical stack position (12 o’clock position) as demoed below:

So for beginners, do flows WITHOUT the 360. When ready, advance by adding the 360 into any flow. Take notice in these next two progressed flows how the same thing applies going from a squat to a 3-D lunge position:

You do not have to limit yourself to just two different movements patterns. The idea with flows is be creative, strong, and controlled in different planes of motion. After training with kettlebells for a decade, and training with maces for the last 4 years - I feel I finally found the missing link. These flows have helped my kettlebell training tremendously making me relax in my breathing patterns, and yet keep my grip stronger than ever. It is why in my new ebook, GADA Swing: Guide for Kettlebell & Steel Mace Strength Training, I combine these two great tools into one solid program for both strength and mobility with 40 programed workouts with over 130+hyperlinked videos - Click HERE to purchase the new ebook like none other

Ian Vaughn