Steel mace training
Macebell guide for beginners
Everything you need for your first few weeks with a macebell: what it is, which weight to start with, how to hold it, and five moves to learn first. From the Kairos coaches who run the Saturday macebell class at Ōrewa Beach.
What is a macebell?
A macebell, also called a steel mace or mace bell, is a heavy steel ball on the end of a long handle. Because the weight sits so far from your hands, it works your grip, shoulders and core in a way a dumbbell or kettlebell can't, especially through rotation. That long lever also means a light mace feels much heavier than its number, which is why most people start lighter than they expect.
It's one of the oldest strength tools there is, used for centuries by warriors and wrestlers. Today it's a favourite for strong, mobile shoulders, a resilient core and grip strength that carries over to sport and everyday life.
Which macebell weight should I start with?
Go lighter than you think. A mace that lets you move smoothly builds more than one you have to fight.
| Weight | Who it suits |
|---|---|
| 3kg | Mobility, warm ups and fast athletic movement. It has a shorter, slimmer handle, so it's also a great start if you're coming back from injury or new to training. |
| 4 to 6kg | Where most beginners start. Pick 4kg if you're new to strength training, 6kg if you already lift. |
| 8 to 10kg | Once your 10 to 2 and 360 are smooth, or for stronger lifters who already swing kettlebells. |
| 12 to 20kg | Heavy swings, grip and power work for experienced athletes. |
Not sure? Try a few weights at our Saturday class in Ōrewa, or see the full size guide with handle lengths.
How to hold a macebell
- Hold the handle with both hands, one hand stacked on top of the other, near the end of the handle.
- Stand tall with your feet about shoulder width apart, ribs down and glutes switched on.
- Keep your elbows close and let the movement come from your hips and core, not just your arms.
- To make any mace feel lighter, slide your hands up the handle towards the head. Slide them back down as you get stronger.
5 macebell exercises for beginners
Start with 2 or 3 sets of 6 to 10 slow, controlled reps (or each side), and rest as much as you need. Quality beats speed.
1
Stacked hold
Hold the mace upright in front of your chest, head pointing to the sky, hands stacked. Breathe and hold for 20 to 30 seconds. It teaches you to control the weight and builds grip, wrists and core.
2
Barbarian squat
Keep the mace stacked upright in front of your chest and squat down and up. Holding the mace tall makes you stay upright, so it's a great posture and leg builder.
3
Gravedigger
Like digging with a shovel: drive the mace head from low on one side up and across your body, then switch sides. Turn through your hips and pivot your back foot. It builds rotational power.
4
10 to 2
From the stacked hold, let the head drop behind one shoulder like a pendulum, then pull it back to the front and drop it behind the other shoulder. Your hands stay in front of your face. This is the foundation of mace swinging.
5
360
Once your 10 to 2 is smooth, take the mace all the way around behind your head and back to the front in one circle. Alternate directions. It's the signature macebell move for shoulder strength and mobility.
Want the full breakdown? The Macebell User Manual covers more exercises, the history and how a mace is built.
Train safe
- Clear plenty of space around you and check behind you before you swing.
- Train on flat, even ground with a dry grip.
- Start light and stop the set when your form starts to slip.
- If you have an injury or health condition, check with a health professional first.
- The fastest way to learn is with a coach: come to a Saturday class, book a workshop, or become Kairos certified.
Questions
Macebell FAQs
Is a macebell the same as a steel mace?
Yes. Macebell, steel mace and mace bell are all names for the same tool. The Kairos macebell comes in 8 weights from 3 to 20kg.
How often should I train with a macebell?
Two or three short sessions a week is a great start, alongside your other training. Short, frequent practice with good technique beats one long session.
Can a macebell replace a kettlebell?
They do different jobs. A kettlebell keeps the weight close to your hands, while a macebell puts it on a long lever, which makes it better for rotation, grip and shoulder mobility. Plenty of people use both.
Where can I buy a macebell in New Zealand?
From Kairos. All 8 weights are stocked in Auckland and shipped NZ-wide, or you can collect free at our Saturday class in Ōrewa.