Offset loading refers to loading one side of the body more than the other, shifting your centre of mass. This training technique is relatively modern. Research in 2020 first highlighted its ability to enhance neuromuscular responses on the loaded side to potentially combat inter-limb asymmetries, i.e., imbalances in performance between opposing limbs. The authors of these very blogs are familiar with inter-limb asymmetries, with research outputs showcasing the potential negative impact that inter-limb asymmetries have on athletic performance (Source). However, correcting asymmetries is not the only benefit of offset loading training. Offset loading engages stabiliser and core musculature, aiding rotational strength, real-world function and injury prevention. Collectively, offset loading appears to be extremely beneficial within training programmes, leading gym activists to realise the potential to maximise adaptations by implementing macebells as a way to offset load. Therefore, this blog post will explain offset loading and 'why macebells improve functional strength'

What Is Offset Loading? Mechanical Demands of Macebell Training

The centre of mass refers to the average position of mass in the human body. When this mass varies from the centre, it imbalances a person, either to move in a certain direction or potentially fall. The latter is another reason why offset training may be beneficial. Offset training engages the muscles responsible for preventing falls and maintaining balance. This is crucial for those with injuries, older adults or neurological conditions where the risk of falls and subsequent injury is increased. 

Macebells work by having an offset load, where the ball causes one side to be heavier than the other. If the macebell is held in a way where the ball (weight) is not close to the centre of mass (e.g. horizontally overhead), the force required to bring the weight back to the centre is increased. For example, if you hold the macebell close to your chest, you will mainly engage your arms. Extending your arms and moving the ball further away engages your arms, shoulders, core, and back to maintain posture. As the moment arm (the line between a joint and the weight applied) increases, it heightens the mechanical tension on the working musculature, thus enhancing adaptations. 

Considering many daily movements include imabalances, i.e carrying shopping, picking things up, etc., the idea of macebell training is to offset load and induce adaptations that improve daily function and rotational strength. And, as always, Exersci is here to meet the demands of all strength levels. We offer adjustable weight ranges from 4 kg to 15 kg.

Rotational Loading, Core Stability, and Shoulder Strength

So, how do we know macebells work?

As mentioned in previous blogs, resistance training has been researched for well over a century. But that doesn't mean that practitioners don't find ways to create innovative approaches to enhance musculoskeletal health. This is where it may be tricky for you to gather research-backed information on equipment such as the macebell. That's why we are here to guide you through the process. That way, you can be confident implementing macebells into your training. 

Like many areas of research, more investigations are required to 1) better confirm our knowledge on the physiological benefits of macebell training and 2) heighten its real-world application. We know that macebells were first used as a training tool in India and Persia over 2000 years ago. Since then, we have recognised its potential for use in offset training. 

Some research highlights that offset loading of the bench press increases the muscle activity on the loaded side (Source). This likely contributes to the higher likelihood of muscle growth on the loaded side, reported in 2023. Furthermore, offset loading resistance exercise enhances neural network adaptations, with greater improvements in cognitive function (Source). 

Macebells specifically dont just provide offset training, which provides the benefits mentioned above. They also encourage you to complete rotational movements, which we know significantly improves core strength and some aspects of athletic performance (Source). Rotational exercises also engage stabiliser musculature, enhancing shoulder stability, which will aid in injury prevention. 

Complex Movement Training, Neural Adaptations, and Motor Control

Although macebell specific training is yet to be investigated, there is a multitude of indirect evidence that would indicate benefits neurally and improvements in motor control. For instance, resistance training is well known to induce neural adaptations (Source). There are many ways adaptations occur neurally. When going to perform any movement, a signal is sent from the brain, down the spine and to the muscle. Research has shown that the summation of this signal sent from the brain to the muscle increases. Furthermore, certain circuits in the brain inhibit the signal to control the movement, which has been found to decrease following resistance training, likely contributing to the increased overall drive. In addition, some research also highlights that more complex movements (e.g., unilateral (offset loading)) lead to greater adaptations to these neural circuits (Source), which could lead us to believe that the complex macebell movements will enhance neural adaptations.

 

Example exercises

Because macebell training is a relatively new technique, many people may have a limited understanding of which exercises to perform with them. So, we will provide you with some examples for you to include them within your training. 

• Vertical stacks
• Pendulums
• Macebell swing & catches
• Macebell 360s

Some example videos are available online to guide you through this process, for beginners and intermediates.

Conclusion

Offset loading provides a complex resistance training mode that challenges stability and promotes functional strength development. The Exersci Macebells are a perfect piece of equipment to offset load, but also to complete rotational strength training. Furthermore, this style of training engages stabiliser muscles that can prevent injury risk. Although researchers have yet to conduct specific studies on macebells, we can draw conclusions from indirect evidence. Which implies that this style of training could be extremely beneficial for neural and muscular adaptations that lead to functional adaptations and improvements in motor control. 

So, why dont you start building functional strength with purpose and minimal equipment! Shop at Exersci now and dive into the world of macebell training. 

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