Mace training is a revolutionary approach to movement that transforms how your body works. Unlike traditional weights that move in straight lines, the mace flows through all planes of movement—creating a dynamic, three-dimensional exercise experience that challenges your body and brain in ways conventional fitness never could.
The steel mace is a multi-planar, full-body training tool that's neurologically stimulating and incredibly joint-friendly. It builds strength, mobility, and coordination simultaneously while keeping your nervous system engaged and your brain youthful. Every swing, circle, and flow pattern demands total body connection—from your feet to your fingertips.
What makes mace training truly special? It's not about punishment or grinding through reps. It's about discovering fluid, connected movement that makes you feel powerful, confident, and alive in your body.
The Mace-Flow Tribe was born from frustration with traditional, static training methods that don't fit real people. I wanted to create a space where movement empowers rather than punishes—where you focus on body connection and confidence, not just burning calories.
My journey with the mace began when I discovered the Dutch Flow Academy. Training with the mace transformed my own movement and confidence, and I knew I had to share it. The way it improved my body awareness, the curiosity it sparked in others, the conversations it started—it became my signature tool and the heart of what EMC Personal Training offers.
I did not end up going on this long weekend course. Instead, I decided to go down the online course route, where I spent a lot more time, repetitions, and a few blisters with the mace. We bonded well!
What started as a personal discovery evolved into something bigger: a community. The Mace-Flow Tribe isn't just a class—it's a movement revolution. It's for people ready to own their story, step into their power, and experience fitness that's raw, intelligent, and transformative.
But Ella, what's the deal with only using 4kg in your classes? If you are interested in the mechanics of why then click the below button for a complete "geeky" guide to mace weights.
Please reach me at ella@emcpersonaltraining.com if you cannot find an answer to your question.
Imagine a medieval weapon, a dance, and functional strength training had a baby — that’s mace flow. It’s a steel mace (long handle, weighted ball on one end) moved through a series of flowing, controlled patterns. It builds strength, mobility, coordination, and makes you feel like a warrior… minus the chainmail.
Absolutely not (though you will look cool). Mace flow trains your body to move as one connected unit. You’ll improve grip strength, shoulder health, core stability, and rotational power — which translates into better performance for sports, daily life, and yes… carrying all the shopping in one trip.
Nope. Mace flow is scalable for all fitness levels. We start with the basics, focusing on form, control, and breathing. The mace might look intimidating, but the magic is in learning how to move with it, not just swing it about like you’re in a film.
Quite the opposite — when taught correctly, mace flow can actually improve back and shoulder health by building strength and mobility through those joints. I go at your pace and make sure your body is ready before progressing to trickier movements.
Lighter than you think! Most beginners start with a 3–4kg mace, which feels very different to a dumbbell thanks to the weight distribution. The challenge is in controlling it, not lifting it.
Not really. While they share some movement principles, mace flow is unique because of the lever length and offset weight, which create a whole new challenge for your muscles and nervous system. Plus, the flowing sequences add a mind–body connection you don’t always get with traditional lifts.
Yes — but not just in a “how much can you bench?” way. You’ll gain rotational strength, grip endurance, shoulder stability, and fluid control over your movements. That’s strength you can use, not just pose with.
Absolutely. Mace flow plays nicely with strength training, running, swimming, yoga, you name it. It’s brilliant as a warm-up, a mobility session, or a full standalone workout.
Not unless you’re already a circus performer. I start simple — the flashy stuff comes once you’ve nailed the foundations. Think of it like learning to dance: you don’t start with backflips; you start with the basic steps.
It’s addictive. You’ll find yourself smiling mid-session without realizing it. There’s something deeply satisfying about moving with a mace — it’s rhythm, strength, and a bit of play all rolled into one.
Mace Flow Tribe – Equipment Use & Liability.
Participation in Mace Flow Tribe classes and use of a mace is undertaken at your own risk. All participants are responsible for the safe handling, use, and storage of their equipment, both during and outside of supervised sessions.
Borrowed Equipment:
If you are loaned a mace as part of the 6-week course, you are responsible for its care and safe return. In the event of loss, damage, or misuse of the borrowed mace, you agree to cover the full cost of repair or replacement as determined by EMC Personal Training. EMC Personal Training and its owner, Ella, accept no liability for injury, loss, or damage arising from:
By joining Mace Flow Tribe or using your mace outside of supervised sessions, you acknowledge and accept that: