The practice of combat arts requires high levels of fitness. To achieve this standard,

one must commit to a rigorous training regime involving the use of specialised fitness

tools to build up strength and endurance. Over time you may however find to your

frustration that your fitness levels ‘plateau’ as your routine becomes predictable and

less challenging, preventing you from maximising your fitness and performance.

The good news is that there are many ways to break through this plateau, enabling

would experience with standard weights.

This is where Macebell training comes in!

Originating from Asia, the Macebell is an ancient form of weapon with a heavyweighted

ball attached to the end of a pole made out of steel. It is available in

different sizes ranging from 5 to 15 kilos. It features a xx inch long handle – if you

haven’t seen one before, it’s a long combination of a kettlebell and a gym hammer!

You may think Macebells are old s

you to achieve greater results and continue to adapt. One way is of course to

increase the weight you use, changing your exercises regularly and taking part in

sports or activities your body isn’t familiar with. The other option is to lift odd objects

where the centre of the mass isn’t in a balanced position throughout the lift, as you

chool but these ancient forms of weapons, which

were used in battles to swipe opponents off horses, have also been used for

centuries for balance training across all forms of martial arts.

Training with a Macebell will challenge and flex muscles you rarely use. We therefore

recommend that you begin training with a 5 kilo Macebell initially, ensuring you do

appropriate warm-up exercises to avoid tearing muscles.

The selection of exercises to help train muscles with a Macebell is countless. If you

are not familiar with Macebells, we recommend YouTube as a great source of

information for exercises – especially if you intend to work-out from home.

Here is a video worth watching http://www.youtube.com/watch?v=fUFAEkzI404. UFC

Champion Josh Barnett also offers good advice:

http://www.youtube.cov=m/watch?cGiViWFzsaA.

The benefits of training with a Macebell are wide-ranging; from improving your

balance and strengthening your core muscles and grip, to boosting your shoulder

mobility and general overall endurance!

If you already train with Macebells, please share some of your routines with us