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Why the Steel Mace is a Key Piece of Workout Equipment for MMA Fighters
- Austin Jones
- May 23
- 4 min read
Why the Steel Mace is a Key Piece of Workout Equipment for MMA Fighters
MMA fighters are known for their diverse and demanding training regimens, pushing their bodies to the limit across various disciplines to prepare for the brutal challenges inside the cage. From wrestling and striking to grappling and conditioning, every part of a fighter’s workout is designed to improve their overall performance. One often overlooked but incredibly effective training tool that can elevate a fighter’s game is the steel mace.
In this article, we will explore why the steel mace is a key piece of workout equipment for MMA fighters and how it can enhance strength, mobility, and endurance.
1. Unilateral Strength and Balance
MMA requires exceptional strength, but it's not just about raw power. Fighters need to develop strength on both sides of their body while maintaining balance and coordination. The steel mace excels at promoting unilateral strength, meaning it targets one side of the body at a time.
When using a steel mace, the fighter must control the weight of the mace with one hand, forcing the muscles to work harder to stabilize the body. This leads to increased strength in the arms, shoulders, and core—areas crucial for striking and grappling. By training each side of the body separately, fighters can address strength imbalances that may otherwise affect their performance in the cage.
2. Core Stability and Rotation
A powerful core is the foundation of almost every movement in MMA, from delivering powerful punches to defending against takedowns. The steel mace is particularly effective at improving core stability and rotational strength. Many of the exercises performed with the mace, such as the 360 and 10-to-2 swings, engage the entire core, especially the obliques, to generate rotational power.
Incorporating mace exercises into a fighter’s training regimen helps to develop explosive rotational strength that is essential for striking power, transitioning between positions on the ground, and escaping submissions. The twisting motions also mimic real fight movements, making the steel mace a functional tool that translates well to in-cage performance.
3. Improved Grip Strength
Grip strength is often an underrated aspect of MMA training, yet it plays a critical role in almost every fight. Whether clinching, holding submissions, or controlling an opponent on the ground, the ability to maintain a strong grip can make all the difference. Steel mace training significantly enhances grip strength by forcing the fighter to maintain a firm hold on the weighted handle during swings and exercises.
The uneven weight distribution of the mace makes it particularly challenging for the hands and forearms, leading to improved dexterity and strength in those areas. Over time, this increased grip strength translates into better control over the opponent, whether it’s maintaining a submission or striking with precision.
4. Increased Shoulder Mobility and Durability
MMA fighters are constantly at risk of shoulder injuries, especially given the dynamic range of motion required during grappling and striking. The steel mace’s unique exercises help improve shoulder mobility, which is vital for reducing the risk of injury and increasing the range of motion in both striking and grappling scenarios.
Exercises such as the mace 360 work the shoulder muscles through full rotational movements, enhancing flexibility and strength in the rotator cuffs, deltoids, and traps. This not only improves the overall durability of the shoulders but also helps to develop better posture and technique, crucial for both defense and offense in MMA.
5. Functional Conditioning and Endurance
Conditioning is the bedrock of MMA performance. Fighters need to be in top physical shape to sustain high-intensity activity throughout a round or even a full fight. Steel mace training provides a dynamic form of conditioning that is both anaerobic and aerobic in nature, mimicking the unpredictable pace of an MMA fight.
The flowing movements of mace exercises challenge both the cardiovascular and muscular systems, building endurance and stamina that directly translates into longer, more powerful rounds. The ability to move quickly while maintaining strength through a variety of mace exercises builds functional endurance, allowing fighters to move fluidly between striking, grappling, and transitions without losing energy.
6. Enhanced Focus and Mental Toughness
The steel mace is not just a tool for physical development—it also demands mental focus and concentration. Many mace exercises require fighters to engage multiple muscle groups while maintaining control of the tool’s momentum. This constant demand for mental focus helps to build mental toughness, which is vital during a fight when split-second decisions must be made under extreme pressure.
The unique training methods associated with the steel mace also help MMA fighters develop patience and resilience, essential qualities for navigating the physical and mental challenges of a fight.
7. Low Impact, High Reward
Unlike traditional weightlifting, steel mace training offers a low-impact alternative for building strength and endurance. The swinging motion of the mace places less strain on the joints compared to heavy lifting, which makes it a great addition to a fighter’s conditioning routine. Fighters who might be dealing with nagging injuries or looking to reduce joint stress can still enjoy the benefits of strength training with minimal impact, making the steel mace a sustainable training tool for long-term MMA success.
FIGHT.TV Breaks It Down - Steel Mace Exercised for MMA
The steel mace is a powerful, versatile tool that offers numerous benefits for MMA fighters. Its ability to improve unilateral strength, core stability, grip strength, shoulder mobility, and overall conditioning makes it an invaluable addition to any training regimen. Whether used for strength, endurance, or mental toughness, the steel mace provides a functional and dynamic way to build the physical attributes that are essential for success in the cage.
By incorporating steel mace training into their routines, MMA fighters can gain the edge they need to dominate their opponents, improve their performance, and reduce the risk of injury. As with any training tool, consistency and proper technique are key, but the steel mace’s unique features make it one of the best pieces of equipment for preparing fighters for the challenges of MMA.
