Issue 175
The macebell is the latest old-school training tool taking MMA by storm.
Are you interested in a piece of equipment which, according to UFC and Pride veteran Josh Barnett, ‘gives you the ability to take a man and break him in half’? If so, look to the past.
For training purposes the macebell is best described as a hybrid of a kettlebell and an Indian club. Also known as the traditional Indian ‘gada’ it was literally born in combat as the first weapon made for use against other human beings: bows and arrows for example were originally intended just for hunting.
The macebell also boasts quite a resume of historical associations, from the ‘supernatural’ to the decidedly natural. Hindu deity Vishnu wielded a mace named ‘Kaumodaki’, the elemental force from which all other physical and mental powers arise. Indian god of strength Hanuman’s mace symbolized bravery.
Physical and mental powers, combined with bravery, are certainly desirable characteristics for a successful MMA athlete...
Mere mortals utilized macebells as far back as 13th century India in their ancient war club practice. These ‘meels’ were the tool of choice for a sect of ancient Persian grapplers and strongmen called the Pahlayan, who sought to develop their strength, endurance and health.
Their methods included stamina-boosting high-rep sets with 5kg-7kg macebells and strength-based workouts with 10kg-25kg macebells.
They wouldn’t have had much regard for a modern day ‘Flabelos’ vibration plate training system. Early 20th century wrestler The Great Gama, known as ‘The Lion of the Punjab’, adhered to a strict training routine that included macebell work, calisthenics and ‘odd object lifts’ with 50kg grind stones and tree trunk-based barbells called ‘santolast.’ There’s been a resurgence in these ‘old school’ training methods lately; kettlebell workouts for example.
Macebell training is sure to follow suit and certainly merits a place in the strength and conditioning system of MMA athletes and enthusiasts.
WHAT MACEBELL WORK CAN DO FOR YOU
- Enhance grip and forearm strength.
- Develop core strength. Macebells are particularly effective at highlighting deficiencies in your core.
- Improve work capacity and ‘rate of force development’.
- Develop your entire shoulder girdle.
- Build rotational power. (key for kicking, striking and throwing power)
- Enhanced muscular coordination
PRO TIP
Whilst macebell training is perfectly logical, it’s often said that it ‘separates the men from the boys’. Just as endless circuit training in the sole pursuit of fatiguing fighters is a recipe for injury, not well-prepared combat athletes, macebell training simply for the sake of ‘manliness’ is idiotic. Don’t overdo it.
GET YOUR MACE FACE ON
Below are three examples of macebell drills from Spartan Performance to incorporate into your fight preparation:
A) Plank Walk:
This is a fantastic exercise and will strengthen your entire midsection from the inside out. It’ll hit every aspect of your core along with your shoulders and grip.
Make sure to stay within a controlled range of motion, working your way to the bell portion of the macebell slowly.
EMPHASIS: Strength
AREA TARGETED: Chest, Shoulders, Arms, Core, Forearms
DIFFICULTY: hard
1: Stand with the macebell directly in front of you, and hold on to the handle with two hands. Feet wider than shoulder width.
2: Extend your upper body as you slowly walk your hands down the handle of the macebell.
3: Once you have reached the bell portion pause (time varies), then walk your hands back up.
4: Maintain core tension throughout the entire exercise. Perform this on a stable surface and only go as far as your confidence in your grip and core strength will allow.
B) 360 Rotational swing
The ‘360’ is an excellent shoulder and core exercise. It puts the shoulder through a large range of motion, thus increasing mobility and flexibility along with strength; vital for optimal shoulder health.
This will build strength but is primarily a conditioning tool. Make sure to perform this exercise in an area where dropping the macebell is an option…
EMPHASIS: Strength/Power Endurance
AREA: Back, Shoulders, Arms, Core
DIFFICULTY: Medium
1: Position the macebell behind your head with both hands on the end of the handle.
2: Generate momentum by swinging the macebell behind you side to side.
3: Once sufficient momentum built, swing the macebell over the left shoulder so that you are holding it straight up in front of you. Maintain a firm grip.
4: Continue that motion so the macebell swings around your right shoulder and back behind you. Keep this movement going for the desired time. Change direction. When swinging the macebell behind you, make sure to keep it moving side to side so that it doesn’t hit you. When bringing it over the left shoulder bring your right bicep to your right ear. Likewise for when you bring it to the other side. Use grip chalk if required.
C) Tire Strike
This exercise is similar to using a sledgehammer, however you will notice differences between the two. Use an old tire and begin striking it with the macebell. You will develop a strong, conditioned torso as well as flexible, sturdy shoulders. Your grip will receive a workout as well.
EMPHASIS: Strength/Power Endurance
AREA: Shoulders, Arms, Core
DIFFICULTY: Light
1: Stand with a tire directly in front of you in your fighting stance (orthodox/southpaw) Start with the bottom of the handle in one hand and the other hand at about mid-handle.
2: Lead with the arm closest to the bell. Swing behind your body creating a large arc. Rotate and strike the tire.
3: As it bounces up, grab mid-handle and return to your shoulder and repeat.
4: Switch hand positions and make sure to work both sides. Make sure to keep your core tight throughout the entire exercise. As you slam down on the tire, make sure to control the weight on the way up so it doesn’t bounce too high.
Pro Tip
Having espoused the virtues of incorporating macebells into your routine, it is important to note that correct form should be adhered to at all times. My priority with my clients is to keep them injury free whilst enhancing all aspects of their strength and conditioning.
WHO SHOULD USE A MACEBELL?
Macebells feature in all our MMA client programs regardless of fighting style. There’s a common misconception that macebells are simply great for grip development and thus purely for grapplers. I disagree.
What striker wouldn’t benefit from greater grip endurance and muscle coordination? Conversely what grappler wouldn’t benefit from greater shoulder mobility and increased rotational power? Mixed martial arts is just that a mixture of all skills.
One need look no further than current UFC welterweight champion and pound-for-pound king Georges St Pierre for evidence of the benefits of proficiency in all areas. What does vary is the way we incorporate macebell use into each individual client’s routine.
CAN I MAKE MY OWN MACEBELL?
As is typical in a fitness market saturated with new-fangled treadmills complete with HD TV screen, macebells, until recently, had been hard to locate in some parts. Thus you can observe numerous ‘homemade’ variations on the Internet, including lengths of steel rod with sand-filled soccer balls or bowling balls attached to the end.
As a strength coach with humble beginnings I have a long history of DIY training implements, some more successful than others. I personally recommend the use of quality-made macebells from a reputable supplier.
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