Macebell training in Lübeck.
A steel mace with a long lever: maybe the most honest tool there is for shoulder stability, core, and rotation. Here it's part of everyday training, coached by a trained Macebell instructor.
Free · no contract · no experience needed
A mace with history and a very direct effect.
The Macebell (historically also called the mace or gada) is a steel mace: a ball on a long shaft, weight set far away from your hands. What looks mundane is biomechanically brilliant: through the long lever, every swing forces your shoulders into full mobility and your core into real anti-rotation.
That makes the Macebell one of the most honest tools in strength training. It forgives no cheat movement. Any weak rep shows; what you do cleanly, you feel the next day in places you hadn't counted on.
Three areas hardly any other tool hits like this.
01Shoulder stability & mobility
The long lever demands full shoulder mobility, and at the same time the stability to guide the movement under control. Exactly the combination that's missing in everyday life.
02Anti-rotation in the core
On the Mace 360°, your body wants to follow along. Your core has to resist. That trains the obliques and the deep back without classic crunches.
03Grip strength & forearms
The Macebell grip carries over directly: to pull-ups, deadlifts, and everything you carry in everyday life.
Four typical profiles.
If one of these sounds like you, the Macebell is probably exactly the missing piece of the puzzle.
- Strength athletes
You lift heavy regularly and notice that shoulder stability and rotational strength are lagging behind. The Macebell targets exactly that gap.
- Combat athletes
Strike, swing, rotation: the Macebell trains the movement chains you need in your sport. Shoulder mobility and grip strength come as a side effect.
- Mobility seekers
You sit a lot and notice your shoulders and upper spine getting stiff. Macebell swings bring controlled mobility into exactly those areas.
- Shoulder comeback
After shoulder issues, you're looking for something that loads under control without overdoing it. The Macebell can be dosed extremely finely, from a mini swing to the full Mace 360°.
Part of training, not a special program.
For us the Macebell isn't a separate training format but a tool in everyday training: in the athletic phases of our classes, in mobility and activation blocks, in Personal Training sessions with a targeted shoulder or rotation focus.
Anyone who wants pure Macebell coaching (building up the Mace 360°, 10-to-2, windmill, bullwhip, ballistic curl, or more advanced movements) is best off in Personal Training. There we build the technique cleanly, with enough time and the right weight.
Trained by the world's leading Macebell teacher.
Macebell training needs coaching that can do more than “just do some swings.” Owner Christian was trained and licensed by Rik Brown, the world's leading Macebell teacher (“Mr. Macebell”), in person, here in Germany. Brown himself calls him the “German Mr. Maceman.” Christian has been passing his knowledge on outside the box for years too: at workshops, in coach certifications, and through his platform for German-language Macebell coaching.
For you that means: you learn the movements the way they should be taught, with clean progression, the right starting weight, and an eye for the spots where most people get stuck early on.
Common questions.
Is there a dedicated Macebell class in the schedule?
No. With us, Macebell training runs integrated into CrossFit classes, mobility blocks, and Personal Training, not as its own class. Anyone who wants to work with the Macebell in a focused way is best off in 1:1.
Do I need prior experience with strength training?
No. We start with the right weight and a beginner movement. What matters is shoulder mobility, which we build up alongside in the first few weeks if needed.
What weight makes sense to start with?
For beginners, between 5 and 7 kilos. More experienced athletes often work with 10 to 15 kilos. We have the range on site, you don't need to bring anything.
Is this a variant of Indian clubs or the steel mace?
Steel mace is the English term for exactly this tool. Indian clubs are related but smaller and lighter: more for shoulder activation, less for building strength. We use the heavier Macebell as a strength and stability tool.
Can I train only Macebell, without a membership?
Yes, through Personal Training. Anyone who wants Macebell in addition to their training benefits from the fact that the movements come up in everyday training anyway. A membership is then the easier route.
Try us for free.
Train one session in a small group at your own pace, adapted to your current fitness level.
- All fitness levels
- Any age
- No sales pressure
Want to try the Macebell right away? Tell your coach during the trial session. We'll work a few swings into the class.