4 reasons to practice the 360, the best exercise with a macebell
Nov 05, 2024
The macebell is a circular training tool of formidable effectiveness.
It is a long mace with a weighted head that is usually held with two hands.
It can be found in multiple forms and materials, all of which have advantages.
Used for centuries by Indian wrestlers, this mace-like instrument is a cornerstone of their physical preparation.
At the crossroads of martial arts and functional physical preparation, the macebell stands out for its ability to develop rotational strength and strengthen the stabilizing muscles of the trunk.
The macebell 360 is an exercise with many benefits.
On the menu: shoulder mobility, rotational core strengthening and grip strength.
What is 360? Why practice it?
The macebell is often used for the exercise called the “360” or “two-handed shield cast,” where the macebell is swinged behind the body, creating a circular motion.
This particular movement primarily engages the shoulders , back and forearms .
It also intensely demands grip strength and core stability .
Originating in India in its physical form, this tool is an integral part of the training of Indian wrestlers.
The macebell is not only a tool for improving muscle strength , but also a way to improve joint mobility , especially that of the shoulders.
Why do Indian wrestlers use it?
Because this exercise replicates the circular, dynamic movements they encounter in the ring.
This way, they control their center of gravity and better resist the pressure exerted during grappling and combat contact.
The nature of macebell movements trains the body to resist forces from many angles while remaining firmly planted on the feet.
What are the benefits of the macebell 360 exercise?
Thoracic and shoulder mobility
The macebell 360 works many areas, including joint mobility and shoulder strength.
When performing the movement, you are working the rotator cuff muscles, which are essential for preventing shoulder injuries.
It is an exercise that offers many benefits.
This is a particularly effective exercise for opening the rib cage and improving posture , especially if you spend a lot of time sitting.
The movement is great for shoulder mobility.
Dynamic rotational sheathing
The macebell 360 also helps strengthen the core stabilizing muscles, as the circular motion forces the body to remain stable under strong dynamic stress.
It resembles a sweater, an exercise with which it shares a biomechanical basis.
It adds a rotational and dynamic component, while being performed standing up .
These differences mean that the benefits of this exercise are multiplied : in addition to working your shoulders, you engage your back , your forearms , and above all, your grip strength .
Grip strength
Grip strength training is one of the major benefits of the macebell 360.
By holding a heavy sledgehammer with both hands, you intensely work your fingers, hands and forearms.
Grip is crucial not only in combat sports like wrestling or martial arts.
The same thing happens in everyday life, when carrying heavy objects, climbing or even hanging on in situations of strength.
Improving your grip strength improves every aspect of your life without exception.
In addition to its many strength and mobility benefits, the macebell 360 is also a great exercise for improving your coordination .
The circular motion you make with the sledgehammer requires precise synchronization between your arms, shoulders, and core.
Each rotation requires fluid control and anticipation of the next move.
You will thus strengthen your ability to perform complex movements with precision.
By working on this coordination, you become more agile and able to control your body in dynamic situations.
You respond more effectively to unforeseen situations.
This is an interesting point if you want to introduce antifragility into your training.
An exercise that awakens the warrior in you
One of the most satisfying aspects of the macebell 360 is that it appeals to the warrior spirit in you.
Simply holding a large weight in both hands and rotating it around your head provides a unique training experience, quite different from the traditional use of dumbbells and barbells.
It recalls the use of ancient weapons, and connects you to a more primal , instinctive form of training.
It's an exercise that can transform the way you think about your workouts, pushing you to push your limits and train like a warrior.
It may seem secondary to you, but experiencing this sensation is a real asset for holding sessions with high volume.
The masses are easily transportable. Try a session in the great outdoors and you'll understand.
How to correctly perform the macebell 360?
Performing the macebell 360 requires technique and control. Here's how to do it correctly:
- Starting position : Hold the base of the club at your navel, feet shoulder-width apart.
Your hands should firmly grip the handle with your fingers around the base. The hand on top decides which way you will swing the mace.
- The movement : Bring the mass to one side of your head, then pass it behind your neck while keeping your arms slightly bent.
The mass describes a circular motion around your head. Your shoulders should be tense, but relaxed during this phase.
- Return to starting position : Continue the circle until the base returns to in front of your navel.
Repeat this movement for many reps then switch sides.
The movement requires fluidity and coordination to avoid excessive tension in the shoulders or neck.
Always keep your core engaged to stabilize the body and avoid compensating with your lower back.
Be well anchored in the ground.
How to progress with the macebell 360?
To progress with the macebell 360, focus on volume rather than increasing loads.
Start with a light to moderate weight and focus on increasing reps and sets.
A good starting point is to do 5 sets of 10 repetitions on each side with good control.
Once you've mastered this volume, you can work your way up to 10 sets of 10 to 20 reps per side.
This approach will allow you to effectively strengthen your grip strength , your shoulders, and your core, while improving your cardiovascular capacity.
Grip strength responds better to volume, and the body needs time to adapt.
The exercise is dynamic and it takes time for the connective tissues and nervous system to properly build and integrate these movement scenarios.
You will hear that it is easy to get injured on this type of exercise.
This is only true if you approach this tool with the mentality of being obsessed with increasing loads.
Macebell 360: a weapon against a sedentary lifestyle
We all spend too much time sitting, whether in front of a computer or on public transport.
This excessive sitting directly affects our posture and mobility.
The shoulder and back areas in particular. The 360 macebell is an excellent way to counteract these harmful effects.
The opening movement of the rib cage that it imposes allows the posture to be rebalanced.
It relaxes muscles contracted by hours spent sitting.
It helps strengthen all the stabilizing muscles of the trunk, improving functional strength and the ability to move freely without pain.
The 360 is an exercise that is part of the “IRON GRIP” training.
This training has been designed to build you an iron grip in the context of the 3 keys to longevity and performance.
I remind you that grip strength is a direct longevity factor and an essential and ignored health biomarker.
But the benefits go beyond that.
The 360 works your dynamic and rotational core, your shoulders and the entire scapulohumeral chain and will give you solid physical conditioning.
It has been used for centuries by fighters for their physical preparation.
You can trust them. You can trust us.
See you soon,
Nomad Slim
Founder of MOUVERS
