The Complete Beginner's Guide to Macebell Training

Macebells are long-handled resistance tools with an unequal distribution of weight, with the mass primarily at one end. Unlike typical resistance training with dumbbells or barbells, the uneven weight distribution creates a unique challenge. This style of training is called offset loading and is extremely beneficial for engaging the muscles responsible for preventing falls and maintaining balance. To find out more about offset loading, check out our previous blog post 'Offset Loading Explained: Why Macebells Improve Functional Strength'. Macebell training involves swings, rotations, presses, and controlling the macebell through different planes of motion (forward, backwards, sideways, up, and down). This style of training targets grip strength, shoulder and upper-body strength, rotational control, co-activation of muscles (coordination) and core stability. These can be used across all training levels, with varying macebell weights to allow for progressive overload. This blog post will explain what macebell training is, the benefits of macebell training and how beginners can get started. 

What is Macebell Training and How Does it Work?

As mentioned, macebells are a unique training tool, with a long handle and a weighted head, creating an uneven distribution of weight. Macebells create an uneven centre of mass, which results in significant activation of core musculature. Especially given that the long lever arm increases the rotational challenge of resistance exercise, which places serious demand on the core as well as the stabilisation muscles that surround the shoulder and scapula. The Exersci macebells come in a range from 4-15 Kg, providing resistance for varying training levels and progressive weights to optimise your adaptations. Furthermore, you can progress with macebells differently from other resistance equipment. For example, you can start with double-handed exercises before progressing to single-arm exercises, e.g., double-handed 360 rotations to single-handed 360 rotations.

 

How Is a Macebell Different From Other Weights?

The major difference between typical resistance equipment and macebells is the asymmetrical weight distribution. Typically, we use dumbbells or barbells that distribute load evenly. Additionally, the resistance is usually placed close to the hands/body, meaning that it has little effect on your centre of mass. Macebells, on the other hand, not only distribute weight unevenly but have a long handle, increasing the moment arm. This increases the torque (force) on a joint, placing greater mechanical demand on the muscles that surround the joint. 

What Exercises Can You Do With a Macebell?

There are a range of movements you can complete with macebells, such as:

• 360° swings
• 10-to-2 swings (See video below)
• Front swings / front pendulum
• Presses
• Rows
• Squats/lunges with the mace

What Muscles Does Macebell Training Work?

The activated musculature involved in macebell training is purely dependent on the exercises you complete. However, because of the nature of macebell training, you will likely primarily engage a wide range of upper-body muscles. That said, tension will be placed on the lower limbs if you include squats, lunges, or dynamic swings, causing activation of the quads, hamstrings and glutes. However, more common exercises, such as 360° swings or 10-to-2 swings, will significantly activate the muscles that surround and support the shoulders, for instance, the supraspinatus, teres minor & major, traps and deltoids. Additionally, these types of exercises will rely heavily on a stable core, meaning you will induce physiological adaptations to the abdominals and obliques. Include presses in your routine, and you will shift the focus onto the pecs, deltoids and arms (primarily triceps).

One typical drawback with macebell training was the lack of research-backed evidence, with us having to pull assumptions from our prior understanding of human physiology and strength training. However, recent literature presents important information about macebell training. That is, macebell training significantly improves upper body strength and stability, grip strength and shoulder flexibility (Source). This highlights that macebell training could be included alongside traditional resistance training to shift the focus onto stabiliser muscles to improve stability and flexibility and potentially aid injury prevention.

How to Start Macebell Training as a beginner 

Like with any exercise, you must start off with an appropriate resistance to learn the correct technique and avoid injury. Being able to control the movement and use the correct technique is crucial when performing macebell exercises. Macebell training challenges your posture and balance, given its asymmetrical weight distribution. Therefore, if you perform macebell training with improper technique, you risk placing a significant amount of stress on the spine and around the shoulder. Once you get comfortable with the technique, you should start progressing. This could be by moving your hands further down the macebell (increasing the resistance), increasing the reps/sets or by increasing the weight of the macebell itself.

One important note is that the weight of macebells can be deceiving, due to the relatively long handle. But, as mentioned above, you can manipulate the lever length to adjust the moment arm and subsequently the resistance.

Example Beginner Macebell Session

Here's an example session for you to implement into your training:

Warm-up - 5 minutes

• Shoulder circles
• Arm swings
• Thoracic rotations
• Bodyweight squats
• Light dynamic movement

1. Macebell 360° Swings: 2-3 sets × 5-8 reps each direction (Video)

Focus on controlling the macebell throughout the movement and keeping the movement smooth.

2. Macebell 10-to-2 Swings: 2-3 sets × 5-8 reps each direction (Video)

These introduce another rotational movement while challenging shoulder and trunk control.

3. Macebell Squats: 2-3 sets × 8-10 reps

Hold the macebell in a comfortable position while performing a controlled squat. This introduces lower-body resistance while you become familiar with the uneven load.

4. Macebell Press: 2-3 sets × 6-10 reps

Use a manageable weight and focus on maintaining control as you press the macebell overhead.

Rest: ~60-90 seconds between sets.

How Often Should You Include Macebell Training Into Your Programme?

Conclusion

Macebell training uses offset resistance to shift your centre of mass and challenge the body differently from conventional resistance training. By including macebell training in your programme, you will place significant tension on key stabiliser muscles that support the shoulder and scapula, along with the abdominals and more major muscle groups, such as the quads, hamstrings, glutes, pectorals, deltoids, traps, etc. Although macebell training is a relatively new training tool in the world of sports science, some recent evidence shows it can significantly improve upper-body strength and stability, grip strength and shoulder flexibility (Source). As a beginner, you should start with a manageable weight to ensure you can learn the technique to complete the exercises safely. Again, macebell training should NOT replace conventional resistance training, but should complement it instead.

Looking to add something different to your training? Explore Exersci®'s macebells and find a weight suited to your training experience.