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Training with Omnibell

Your Omnibell adjustable mace is assembled /disassembled as
follows:

(Please also watch the short video tutorial at the bottom of this page)

1. Place the mace on a solid flat surface (standing on its head);
2. Loosen the handle by stepping on or firmly grasping the mace head between your
feet while your hands twist the handle anti-clockwise for several turns;
3. Grasp middle of handle between your open palms and swiftly roll your left palm
towards and right palm away from you until the handle unscrews all the way and
separates from the shaft. (This is the fastest way to load/unload your Omnibell
though not the only one!)
4. Remove/add plates as required making sure you always place the rubber spacer
onto the plate closest to the handle;
5. Screw handle onto shaft and tighten down hard by reversing the process above.
NOTE:
Make sure shaft and handle threads are kept clean and lubricated for smooth
operation!

Steel Mace Health and Safety Instructions:

  • Use this implement with dry and clean hands only!

  • Regardless of your training and strength levels, Always start your first training session with Omnibell by holding the handle at least 8-10” up from the handle end until you feel comfortable and safe with the extremely uneven distribution of weight at the other end of the mace. 

  • The handle is smooth as various “mace flows” require sliding hands along the handle. However, talcum powder may be used if needed to reduce slippage when performing “360s” or “10 to 2s”.

  • Never use the mace while under the influence of any mind-altering substances including drowsiness-inducing medication!

  • Only use this implement under the guidance of skilled fitness professional (personal trainer or strength coach etc.).

  • Do not use indoors or anywhere within 2.5m (8 feet) of other persons, animals or obstructions and other objects of any kind to avoid damage and/or potential serious injury!

  • This mace is not designed for tyre slams unlike the mace bells made with solidly welded ball. Using the OMNI-Bell for tyre slams or hitting other objects is not covered by the Limited Warranty as doing so may loosen the fittings, cause damage to the threads and/or serious injury.

  • Not safe for use by children under 16 and only under parental supervision.

Benefits of Training With a Steel Mace:

What differentiates mace training from other "primal" forms of functional fitness, such as kettlebell or steel club training, is the mace's highly uneven distribution of weight. The long, narrow rod serves two purposes:

  • Variable Grip Options: The long rod makes it easy to change your grip position from exercise to exercise, altering the difficulty of each movement.
  • Facilitates Movements That Engage the Core: The longer rod extends the distance between your body and the weighted end, making it a great tool for swinging, twisting, and pressing exercises where core engagement and control are critical.

When you incorporate mace bell training into your regular routine, you're likely to experience the following benefits:

Improved Grip Strength 

Grip strength—a combination of hand, finger, and forearm strength—is an often-overlooked aspect of most fitness programs. But if you think about it, grip strength is fundamental to just about everything you do.
For instance, rock climbers can't ascend a challenging route without impressive grip strength, baseball players can't effectively swing a bat without the ability to hang onto and control the bat's trajectory, and even basic weight training exercises—pull-ups, curls, deadlifts, and rows—all require grip strength to hold onto the complimentary bar.
Because of the mace bell’s uneven distribution of weight, swinging it requires a strong grip. Repeated swinging, especially over the course of weeks and months, can increase your grip strength to considerable level.

Strong and Healthy Shoulders

The shoulder girdle is the least stable joint in the entire body, making it susceptible to injury. And anyone who's ever experienced shoulder pain can attest that it wreaks havoc on a workout routine.
When you swing a steel mace with the proper form through a full range of motion, you can increase the strength of the muscles and connective tissue surrounding the shoulder joint while simultaneously increasing your shoulder flexibility.
The key here is proper form. It's a good idea to work with a trainer to master the movement before starting a routine on your own. You may also want to start with a light mace to ensure you don't use it incorrectly or place too much stress on your joints.

Total Body Strength and Cardiovascular Conditioning

While the obvious benefit of using a steel mace is upper body strength (including grip strength), the mace can also be used for total body conditioning. Like a kettlebell, certain mace bell exercises, such as the climber squat or barbarian squat lend themselves to lower-body strength training.
Similarly, various mace exercises can drastically increase heart rate for an excellent cardiovascular benefit. The mace lends itself nicely to high-intensity interval training workouts.

Rotational Core Strength

Many mace bell exercises, such as the steel mace paddle boarding exercise, require cross-body swinging motions that require extensive core engagement, particularly of the obliques. This is further amplified by the uneven distribution of weight along the steel mace, which requires greater core engagement to control. The result is an excellent core and oblique workout that improves overall core strength.

Static Strength with ligament & tendon conditioning 

Also known as yielding isometric exercises where you just hold out the weight in various positions at different height or distance from your body. There are numerous variants of these exercises that can be performed with the mace and due to the length of the handle, you would be extremely challenged to ever max out on most of those if holding the mace closer to the end of the handle. Some well known examples for developing exceptional shoulder strength are the “Iron Cross” (lateral) and “Hammer of Thor” (frontal) hold-outs.

 

Quick tutorial showing the easiest and fastest method of loading/unloading your Omnibell mace:

https://www.youtube.com/watch?v=Ajff98Q-UKk