Welcome To The New Age Of Unconventional Training Equipment
Exercise with the Steel Mace, Battle Ropes, Clubs and Suspension Rings have been around for centuries in some form or various design. They are great training tools and offer a unique challenge to your training regimen. Have fun and think outside of the box.
Grip Strength Exercises With The Steel Mace
Welcome to the first of a three part series using the Onnit Steel Mace!
Elysia Tsai, M.Ed., ATC shows you how to toss your mace around and catch with ultimate grip strength. Add the Si Board for even greater exercise variety for your cross training.
Perfect for ACL recovery, surf training, functional exercises and higher performance sports training.
0:01 Hey everybody, Elysia here from Si-Boards, and it’s time to Get Onnit! Grab your mace. I love this mace from Onnit. It is absolutely fantastic, and this one’s ten pounds, so it’s just perfect for me. And we’re gonna get rockin’ and rollin’.
1) 0:18 General Warm-Up, Mace flips
2) 0:22 Grip and Shoulder Warm-up
3) 0:36 ¼ Mace Slides, Bottom Weight. Alright, let’s try a few mace slides again.
4) 0:44 ½ Mace Slides. Oh yeah! Give me some grip strength!
5) 0:56 Full Mace Slide. All the way to the top. Here we go! Oh yes!
6) 1:05 ¼ Mace Slide Top Weight. Tighten up the old abs and let’s go. Mace slides with the top weight. Much more difficult. 1:24 Whoa! I think I’m going be hungry after this…
7) 1:28 Mace Toss Hand Exchange. Here we go! We’re going do some mace tosses. You start with the weight closer to the hand so that it’s easier. Bottom weight is easier, catch and hold. Toss from bottom.
8) 1:48 Toss from Middle. Move it to the middle, so it’s harder.
9) 1:58 Top Hand Throw and Bottom Catch. Okay, with the weight all the way at the bottom, here we go. Tighten abs before you catch
10) 2:12 Top Weight Big Toss and Catch. Here we go. We’re going toss it out with the weight on the top. Catch and hold, eccentric return. Throw will rotate board. Add the dismount
11) 2:35 Left and Right Toss.
12) 2:42 Behind the Back Tosses
13) 2:49 Mace Pendulums. Alright, time for some mace pendulums. Hold your position, and swing the mace. That weight really knocks you around. Bottom weight swings easily
14) 3:07 Top Weight Pendulum.
15) 3:12 Side Pendulum. From the side. Forearm and shoulder burn
16) 3: 28 Back Pendulum. Okay, and back pendulum. 3:35 Alright, I certainly had fun with the mace. Boom done!
ACL Injury Prevention Exercises Using The Steel Mace
Welcome back to part 2 of the Steel Mace Series. This time we will focus on slow controlled quality motions. Perfect for building stability and endurance of your hips. ACL and lower body rehab kicked up to high performance training!
Grab your Si Board and Steel mace and join Elysia Tsai., M.Ed., ATC in this fun series. Have fun!
Hip Stability Transcript Below
0:01 10 LB ONNIT STEEL MACE HIP, KNEE AND ANKEL REHAB SERIES This is a hip and ankle rehab series using the mace behind your back.
0:07 Hey everybody, Elysia here from Si Boards, and it’s time to GetOnnit
0:10 Grab your mace. I love this mace from Onnit. It is absolutely fantastic. This one’s 10 pounds, so it’s just perfect for me. We’re going to get rocking and rolling.
0:22 SIDE WEIGHTED WARM-UP We’re first going to warm up by placing the mace on one shoulder and working on your side to side weight shifting.
0:32 I love positional holds. Add a little bit of rotation. The weight of that mace really pulls you backwards.
0:52 GOLF SWING LOW TO HIGH ROTATION During this golf swing move, you’re going to transfer the mace weight from a low to a high rotation, and the anterior weight really forces you to stabilize your back as your leaning forward. The added rotation while standing up helps strengthen your spine in three dimensions. Your ability to react with your weight shifting from foot to foot is extremely complex and it’s great for high level performance.
1:19 My entire body is engaging and I know that I am efficiently and effectively training. These rotation moves and holds are perfect for swinging sport athletes and taking on opponents.
1:26 MID ROTATION AND HOLD
1:34 LUNGES! SPLIT STANCE FUNCTIONAL MOVE Time for the half balls! Take it down a notch, so that we can get into the old lunge position.
1:45 COORDINATE HIP SHIFT This split stance lunge move is perfect for simulating your running and pushing sport athletes.
1:52 DEEP WITH SIDE BEND/ ROTATION The mace weight to the side of my body stimulates the opposite side to stand tall and react to outside forces such as an opponent pushing me from the side.
2:02 When working on hip stability and rehab, I focus on slow and purposeful movements.
2:10 ONE FOOT BALANCE MACE FLIPS If you can one foot balance on the ground, why not do it on a Si Board? And, if it’s too easy on a Si Board, then let’s add some challenge with the mace.
2:20 FLIP CHALLENGES SIDE BENDING And let’s further make this complex by adding a hip hinge and bending down to get the mace towards the foot. It doesn’t take many reps for you to tire, and really challenge yourself. I’m always concerned with the quality of motion versus the quantity of improper motions.
2:44 MACE TOSS AND HIP SHIFT Your ability to toss this mace to the side and grab will increase your grip strength and the reaction of your side benders. You’ll notice that my posture does not change, and that’s a key element of this exercise. My hips are reacting to the weight shift and my abs are engaging as this weight is pulling me forward.
3:06 TALL TORSO AND 1 FOOT BALANCE/ SINGLE LEG SQUATS Standing tall with the weight behind your head increases your thoracic extension and your single foot balance. This is perfect for overhead athletes who are constantly jumping and landing off of one leg.
3:20 4 WAY HIP CLOCK PATTERN Add the four way hip clock pattern to further increase your mobility within your hip and stability. Your hip will maintain a strong spine as you come back to neutral with each repetition. And I guarantee you at the end of this, your glutes will be on fire.
3:42 Alright, I certainly had fun with the Onnit steel mace. Fantastic, fantastic extra training tool for you. Jump on one Si Board, have a blast, and keep on rocking.
4:01 Check out part one, where we work on grip strength and mace tosses, and stay tuned for part three for plank madness
Plank Exercises Using The Steel Mace
Part 3 of our Steel Mace Series and we are getting on the ground for Plank Madness! I love combining the Si Board and added challenge of the mace. That little bit of board wobble underneath you sets your core stability on fire. Add the mace for deeper activation and resistance. The end result- superior sports performance training. Get ready to rock like a super star!
0:05 PART 3 PLANK MADNESS IN 10 MOVES Alright, it’s time for the old plank!
0:08 Hey everybody! Elysia here from Si Boards, and it’s time to get Onnit! Grab your mace. I love this mace from Onnit. It is absolutely fantastic. This one’s ten pounds, so it’s just perfect for me, and we’re going to get rocking and rolling.
0:24 SINGLE SCAP SQUEEZE Alright. Here we go. We’re going to pick this thing up, locking the shoulder. locking the hips for some mobility.
0:34 LITTLE TRUNK ROTATION
1:06 PARRALEL TO PERPENDICULAR Everybody GetOnnit! I love this side plank move. It’s great.
1:22 S1/2 SCAP SQUEEZE HAND EXCHANGE
1:35 SIDE PLANK KNEE DRIVE Boy, that little bit of hand wobble on the ground just really sets that rib cage on fire. Isn’t that fascinating? Oh my gosh!
1:47 BOTTOM HIP SWING
2:01 POSTERIOR DRIVE Alright, here we go.
2:12 HAND EXCHANGE GRIP CHALLENGE
2:28 LEG THREAD AND FULL ROTATION
2:38 Whew! Time for two balls.
2:43 REVERSE PLANK HOLD
3:02 Alright, I certainly had fun with the On It steel mace. Fantastic, fantastic extra training tool for you. Jump on board, have a blast and keep on rocking.
3:19 Don’t forget to check out part one where we work on grip strength and mace tosses. And part two, working on hip stability sequences.
Battle Rope Exercise Combined With Balance Training
Elysia Tsai, M.Ed., ATC takes you through 21 fun exercises using the battle ropes and the Si Board. Multi-direction riding and rocker board training kicked up a notch! Perfect for surf switch stance, paddling endurance and dryland surf training.
It's battle rope time! Get your Si Board out and let's rock.
Freestyle Original and 6.5" Medium Ball for Multi-Direction Riding
0:15 General Warm Up: Get deep and let's go 0:27 Butterfly 0:36 Sideways Rotation Switch 0:48 Outside Circles 0:55 Inside Circles 1:03 Sidewinder 1:10 Big Double Arm Rotation 1:29 Wax On Wax Off Inside 1:38 Wax On Wax Off Outside
Commando Board for Big Stance- Using 2 8.5" Half Balls 1:57 Half Balls for Split Stance Training 2:00 Hip Mobility Deep Lunge 2:13 Hip Mobility Side Paddle 2:34 Double Arm Throw
