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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.

Steel Mace, Barbell, and Box

1. Steel-mace flow

20 min., alternating movements like squats, overhead rotations, and lunges

Superset:

2. Deadlift

8 sets of 5 reps, no rest

Box Jump

8 sets of 3 reps, rest remainder of 90 sec. interval

Note: Set the timer to 90-second intervals. At the start of each interval, perform 5 reps of deadlifts without bouncing them off the ground. Then perform 3 box jumps, standing up completely after every rep, and stepping rather than jumping down. Once finished, rest until the 90 seconds are up. Repeat this 8 more times.

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