The Steel Mace: Adding Strength, Power, and Mobility to Your Golf Game ​

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The Steel Mace adds strength, power, and mobility to your golf game. As the athleticism of golfers steadily increases, it becomes necessary to include a whole-body conditioning and exercise plan to your golfing regimen, in order to compete on the professional and amateur levels.

But, when faced with needing extra gym time, many golfers make the mistake of following a pre-determined circuit or training plan, often designed more for bodybuilding or bulking up. For golfers, there are certain movements and necessities to their athleticism, which can make a huge difference to their game, but may not be rooted in traditional weightlifting exercises.

Developing strong, fluid movements, proper balance, agility, greater speed, and overall mobility will benefit your golf game. And implementing the steel mace into your workout routines can be the tool you need to turbocharge your golf fitness program.

Advantage of Training with the Mace

The biggest advantage of the steel mace is the offset long lever. The uneven weight causes triggers that act on our system. Professional trainer Erik Melland with Onnit Academy has developed a variety of workout routines using the steel mace and has also been instrumental in directing my training and applications of the mace for my clients and routines. He is a valuable resource in developing innovative workout routines and tools and should be recognized as such.

Because of the design of the mace, the athlete is training with an unbalanced object. This unbalanced nature causes the user to constantly adjust and re-adjust, which works the entire body and often exposes weaknesses not uncovered through traditional workout routines.
Hip hinge to row

Reverse Lunge Rotation

High hinge to row


Steel Mace Exercise Examples

Hip Hinge to Row—Designed to strengthen arms and core. Arms act as stabilizers and an extension of the golf club. The core is necessary for balance and mobility in the golf swing.

Reverse Lunge with Rotation—Requires a full body rotation, ideal for muscles used in the golf swing.

Squat with Rotation—Upward thrust promotes power in the legs and rotational and core strength are improved with the standing rotation in this exercise.

Rebel Press—This movement promotes better internal hip rotation, which is necessary for adding power and distance to your golf swing.


The constant in all of these exercises is complete muscle engagement. One set of muscles is not isolated or the sole focus of the workout. Instead, the mace encourages whole body movement, strength, and power, derived from the uneven weight of the mace and your body’s natural stabilizing forces and movements. Often, these new movements activate muscles which are underused or inflexible, and may be undermining the power and motion of your golf swing.

By focusing on making the entire body more powerful and mobile, the golf swing becomes a more natural and unimpeded movement, which allows the athlete’s game to elevate to a more competitive level.

These new techniques that are making their way into the professional trainer realm are unique and can be approached with skepticism initially. But, I encourage you to explore, conduct research, and witness the results of these innovative ways of thinking about mobility, power, and strength.


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