What's up vikings, Coach Vaughn. Today I want to go through the Steel Mace Fighter workout. Now,
I've gotten a lot of good questions from MMA, jiu jitsu, grappler type fighters - "what other great
movements can I do with the steel mace beyond just 360s?" And I think rotational movements
are great pivoting with the feet, pushing and pulling with their torso to build up
more striking power and more grip strength, and we're gonna go through three different
exercises to break this workout down. The first one we're gonna do is the Uppercut. From here,
all you got to do is get in a front rack position. Find your lats right here. Try not to be shrugged,
find them right there. See how got nice packed lats right here,
and then grip is neutral. Don't let your wrist flex with this uppercut exercise, and once you're
set up. Bring it vertical, have your knees soft, and you're going to pull back with this hand.
See? Then I got that elbow, and then I uppercut. Once again keep those neutral,
center back - so I coach this thinking "Center" it's a line with my spine, "Elbow,
Uppercut" - back to "center." So have that cadence in your head so you go left to right. Pushing
and pulling each time. Now notice from the side here, when I load up - I really pull it's not just
pushing with this hand punching like someone's chin's right here, but I'm pulling with this
hand to really get that leverage I need to pivot with it, and "center" back. So "elbow, uppercut,
center." Show the other side, just switch your hands as you see right there. So pivot this foot,
really dig that toe in like you're "squishing a bug" so that my hips can rotate. You don't want
to do this when you're doing the Uppercut. This is all low back from this point.
I'm not going to get too much out of that. So I "squish the bug," pivot to the other
side - really flex that calf right there. Center back pushing back in once again with that base
hand. Don't think it's just all the power coming from the top hand. So "elbow, uppercut, center"
(mental cadence). So with the Uppercut do 10 reps each side. Three sets left and right equal 1 set.
So we're going to do, for the second one, is a Ground & Pound. We're gonna be in a vertical stack
position as you would see in a 360, but now what we're going to do is you're going to drop it left
to right to your side. I'm going to grab with this hand - try NOT to slam it like this with
a flexed wrist. Try to have that wrist neutral once again, and punch down. You can go slow as
you see here. So I'm going to more methodical to build up my speed. Find that path, and
when you get the hang of it. Kind of pull it, and then punch. Pull it up to the vertical
stack. Punch back down, vertical stack, punch down. Once again, notice how those feet are
pivoting. Show you from the side here. So I pull it back up. I'm stacked up, punch, stack, punch.
Want to get this maybe 30-45 seconds. Get that nice and fluid. When you do the next set, you can
simply just SWITCH your grip - next side so that way you do left & right.
Third one, fun one. Swinging it just like Thor, getting in midair, catching it.
You're going to hinge at the hips right here, and I'm going to cast it out a lot like an Indian club
rotationally. So notice how it contours to my arm when I swing it like this, and then when I get to
that point. I'm going to "pop it up" - hand to hand rotational catch, "squish the bug," catch.
As I've stated in my other videos, DO NOT SWING IT NEAR YOUR FACE. Create a horseshoe effect,
going left to right, flick that wrist. So I have a nice solid grappling grip right here. Toss
goes right back. I like to think I want to grab the knurling right here for that
little toss. Flick of the wrist, catch, great for dexterity, and grip with your hands. Add a
little more breath to it as you do like this. So inhale on the backswing with your nose.
And then gently bring it down. So those are your three exercises.
Be sure to check out my new book, Enter The Steel Mace, has over 100 pages,
breaking down everything and more we just covered in this workout.
It's now available on Amazon. This is Coach Vaughn signing off - hope you have fun with that.