Steel Mace Flow: Strength, Movement & Control

Published: June 28th, 2026.

A few days ago, I was working on some basic progressions for my clients. Michael Jackson’s Human Nature started playing, and I just let myself flow. No plan. No script. Just a pure moment of movement, focus, and creativity.

I’ve been told it’s not ideal to share steel mace flow videos without context, especially for people who have never held one. That’s because, until you understand how it works, it’s easy to miss what’s happening…

When you pick up a mace, the weight sits almost entirely at the end of the handle, creating a powerful lever effect that forces your entire body to organize itself. Simply put, if you do not control the mace, it controls you.

That is why I progress my clients, from competitive athletes to people in their 80s, starting with simple, controlled movements. Only once they master the basics do we build into free-flowing sequences.

The physics will humble anyone. I have seen elite bodybuilders completely exposed by a single 10-pound mace. Regardless of how much you bench press or deadlift, this offset load immediately reveals gaps in grip strength, shoulder stability, rotational control, balance, and movement mechanics. It demands a level of body awareness that few traditional gym exercises can match. That’s why I combine steel mace training with other training modalities for many  of my clients, leading to better overall outcomes while reducing the risk of overuse injuries.

Training with the mace means mastering tension. You must learn where to create it and where to release it. Too much stiffness locks you up. Too little stability creates inefficiency and increases injury risk. The goal is to move naturally, transferring force efficiently through the body just as we do in sport and everyday life.

There is a steep learning curve to these flows, but we do not start there. We begin with basic progressions that offer tremendous benefits. The mace bridges the gap between traditional strength training and dynamic athletic movement. By unlocking the shoulders, integrating cross-body fascial chains, and moving through all planes of motion, you build a stronger, more resilient body.

For me, one of the greatest benefits is the immediate feedback. If your timing is off, if you lose focus, or if you fail to stabilize appropriately, the mace lets you know instantly. When I coach clients, I still have to remind them of the basics: knees soft, feet grounded, shoulders down, chest proud, ribs stacked, head tall, glutes engaged. The mace reinforces those cues in real time. It becomes a tool that supports the coaching process by showing them instantly when those positions are lost.

As with everything in life, practicing the basics earns you the right to enter your flow.

Marc Jaoudé
Naturopath | Health Educator
Nutrition & Exercise Specialist

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