2 Steel Mace, Barbell, and Box
When athlete and Army veteran Grant Weeditz needs to take his training up a notch, he doesn’t limit himself to what he can find in a commercial gym. His favorite piece of equipment? The steel mace. This unconventional fitness tool is a hollow, straight bar with a solid steel sphere at the end of the handle.
“My steel mace conditioning workout is one of my favorites because it helps build total-body strength and stability,” he explains. “The added benefit is the massive amount of core and scapular stability required to control even weights as light as 10 or 15 pounds.”
Weeditz regularly performs a 20-minute nonstop “flow” of squats, lunges, and overhead 360-degree rotations with the steel mace. “You have to experience this to really get how intense it is,” he says. That would be enough for most people, but Weeditz follows it up with a deadlift and box-jump protocol he’s designed for maximum results. Getting some expert instruction is a no-brainer if you want to try it.
To perform this workout, choose a barbell weight you can deadlift comfortably 8-10 times and a box-jump height you can hit for 10 reps.
1. Steel-mace flow
20 min., alternating movements like squats, overhead rotations, and lunges
8 sets of 5 reps, no rest
8 sets of 3 reps, rest remainder of 90 sec. interval