• MACE | February 10, 2019

    Kelly Manzone

    Mace Foundations Workshop

    Foundational workshop for the mace and traditional gada as valuable tools of mobility, skill, and strength. From mobility to rotary power, this tool is here to stay. The primary goal of workshop is to create a safe & solid foundation of basic/intermediate mace exercise skills.  When utilized efficiently, the mace becomes an extension of the body from the ground, though the body and into the end of the implement .

    Through regressions & progressions, we will prepare fitness professionals and general users to maximize the value of this ancient tool.

    Attendees will develop a rich knowledge of:

    • Priming the body for mace training by opening the lateral lines while also mobilizing the wrists, shoulders and thoracic spine.
    • Value of the mace through the movement continuum from mobility, stability, strength and power.
    • Reflexive/reactive shoulder and core stability though tension and flow  “pulsing patterns”  of the mace
    • Specific mobility progressions and regressions from body weight, sticks, kettlebells, and the mace for added resistance in various positions.
    • Injury precautions, skill limitations and safety concerns with individuals vs groups training environments
    • Mace specific drills and skills to optimize the learning process and skill acquisition
    • The importance of rotation and frontal plane movement (getting out of the sagittal plan)
    • Bi lateral & unilateral movements
    • Value of offset loading the body
    • Exercises specifics and value for sport or activity carryover
    • Addressing imbalances in the body
    • Progressions and regressions of mace patterns to optimize effectiveness, safety, and skill
    • How the mace improves grip strength, posture, coordination, and other qualities
    • Programming for rehabilitation, injury prevention, skill acquisition, conditioning, and dynamic power training.
    • Explanation, demonstrations and specific value of using of types material (bamboo, PVC, steel) and lever length to create torque.


    Attendees will develop a rich knowledge of:

    • Traditional  360s
    • “10-2s” Swings
    • Hand to hand switches
    • Single arm variations
    • Grave diggers
    • Press variations
    • Kneeling patterns
    • How to combine exercises into complexes/flows (ex 360 into Front Squat with Press)


    All levels welcome to attend!


    Instructors: John Odden and Kelly Manzone

    Time: 10:00am – 4:30pm (6 hours of workshop time with 30 minute lunch break)

    Date: February 10th, 2019

    Location: Kettlebility Studio, Seattle, WA

    Cost for 6 hour course:

    • Early bird through Dec 15th, 2018: $200 per participant – or $310 including your own loadable mace
    • Regular price:  $250 (course only) or $365  (including your own loadable mace)
    • Regular price for a loadable mace is $160


    Registration: https://empowered.pike13.com/events/4873457

    (use the discount code NOMACE2019 if you don’t want the loadable mace)

    kelly odden

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