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TWHEELS Exercise Library
Mace Bell Exercises: From the Basics to the 360 Swing
The Mace Bell shifts the weight to the end of a long lever: Even a light head challenges your grip strength, shoulders, and core. In return, you get a workout that hardly any other piece of equipment can match: rotation, stability, and strength all in one.
Here you’ll find eight exercises, from the initial hold to the 360 Swing, in exactly the order you should learn them.
Basic stance with front press
Basic stance with front press
- Stand tall, feet shoulder-width apart; hold the mace upright in front of your sternum, ball pointing up.
- Both hands on the handle, about 30 cm apart: top hand just below the ball, bottom hand lower down the shaft.
- Pull your shoulder blades together and down, ribs down, core tight; hold the mace steady and upright.
- Slowly press the mace forward until your arms are straight; the shaft stays vertical.
- Pull it back to your sternum under control. Safety: leave arm's length plus mace length of space all around you, including overhead.
Mace uppercut
Mace uppercut
- Staggered stance: one foot slightly back, feet hip-width apart.
- Both hands grip near the end of the handle, the ball hangs down at an angle near your front hip.
- Drive off your back foot, rotate hip and torso, and punch the ball diagonally upward like a boxing punch, up to about chin or shoulder height.
- Actively brake the movement with your core and bring it back along the same path under control.
- Do all reps on one side, then switch.
Front pendulum (metronome)
Front pendulum (metronome)
- Feet hip-width apart, both hands stacked at the bottom of the handle, right in front of your navel; mace upright, ball on top.
- Brace your core, keep your ribs down; let the mace tip to the side close to your body, under control, to the 10 o'clock position.
- Pause there deliberately, then actively guide it through the middle to the 2 o'clock position and stop again.
- Keep swinging rhythmically; control comes from your forearms and core, not from momentum. This is the lead-up to the 360 swing.
360 swing (gada swing)
360 swing (gada swing)
- Feet hip- to shoulder-width apart; stack both hands at the bottom of the handle in front of your navel and balance the mace upright.
- Tip the mace over the shoulder on the side of your bottom hand, elbows close to your body, ribs down.
- Let the ball swing through behind your back like a pendulum: loose grip, hands low behind your head and neck.
- As the ball comes up on the other side, use the momentum to close the circle and set the mace upright in front of you again; stabilise for 1 second.
- Do all reps in one direction, then switch your hand stack and direction. To learn it, grip the middle of the handle and let your hands move down over the weeks.
10-to-2 swing
10-to-2 swing
- Start like the 360: hands stacked at the bottom of the handle in front of your navel, mace upright in front of your body.
- Tip the mace over your shoulder to the 10 o'clock position; let your hands sink low behind your head, ribs down.
- Instead of closing the circle, catch the mace behind your back and actively pull it over your head to the 2 o'clock position on the other side; pause briefly there.
- Swing back and forth continuously between 10 and 2 without setting it down; at the front your hands return to navel height.
Front squat with the mace
Front squat with the mace
- Hold the mace with an overhand grip, hands shoulder-width apart, at shoulder height in front of your body, forearms vertical; the ball sticks out to one side.
- Actively try to pull the mace apart (tension in your upper back), shoulder blades together and down, ribs down, core tight.
- Take a deep breath and sink into the squat: head, spine and pelvis in one line, push your knees out.
- Go as deep as you can control; stand back up by extending your hips.
- Do all your reps, then turn the mace so the ball points to the other side.
Lunge with rotation (side-load lunge)
Lunge with rotation (side-load lunge)
- Stand tall, hold the mace with a wide grip at arm's length in front of your hips and actively pull it towards your body.
- Rotate your arms to the side so the ball points backwards like a paddle; your torso stays facing forward.
- Step back into a lunge with the leg on the opposite side to the ball, until your back knee is just above the floor.
- Push through your front leg to come back to standing.
- Do all reps on one side, then switch the ball direction and the leg.
Ballistic curls
Ballistic curls
- Stand tall, chest proud; grip the mace at both ends: one hand on the shaft near the ball (ball pointing at the floor), the other holding the end of the handle above shoulder height, the mace lying diagonally in front of your body.
- Curl the ball upwards while your other arm extends; the mace flips its orientation.
- Keep tipping the ball over and let your free hand slide up towards it until both hands meet: the mace is briefly vertical.
- Keep tipping to the other side, your hand slides to the bottom of the handle: you have reached the mirrored position, that is one rep.
- Flip smoothly back and forth, keeping the mace close to your body; start slow.
Ready-to-follow workouts
Start with a curated routine—2 to 3 sessions per week are enough to make noticeable progress.
Mace basics
Front press, front squat and front pendulum as a circuit, 3 rounds of 10 reps each, switching sides or hands every round. It builds the stability that every swinging movement needs. Start with 6 kg.
- Basic stance with front press · 3 x 10 (switch top hand each set), start with 6 kg
- Front squat with the mace · 3 x 10 per side (switch the ball side each set)
- Front pendulum (metronome) · 2-3 x 10-15 pendulum swings
Shoulder & core flow
Uppercut, ballistic curls and 10-to-2 (later 360) as a flow, 3 rounds of 5-8 reps per side. Focus on clean transitions rather than speed; only start once the earlier stages are solid.
- Mace uppercut · 3-4 x 8 per side
- Ballistic curls · Start with 3 x 10 slow, later 6-8 min EMOM
- 10-to-2 swing · 3 x 8-10 side changes
Mace Bell with adjustable weight blocks 6–16 kg
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Frequently asked questions
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Contact us anytime:
Phone: +41 43 508 20 26
Email: info@twheels.ch
Warehouse: U. Schwärzistrasse 54, Weesen
