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Chatan1979's picture
Full Body Steel Mace Karate Warmup

Hey all,

This series of exercises really focuses on a lot of the main muscle groups we use in karate (Core, inner thighs, legs, hips). I think it's important that whatever supplementary training we do that it directly correlates to our karate. I find that after doing these movements, my core is pumped and ready for karate training. My hips feel open and my arms feel relaxed.

I do plan on putting together more detailed instructional videos of some of these techniques, but I wanted to share a snippet of each. While I am using a mace in this video, these exercises could very well be done with a sledgehammer, dumbbell, kettlebell or club. Keep in mind that using a tool where the load is closer to you, like a dumbbell, will change the dynamics of the movement a bit.

A few tips for these:

-Stay with a light weight and gradually build up (I'm using a 10lb mace)

-Keep a consistent, natural arc with the mace. Don't allow it to flail around. -Allow the arms to extend fully and naturally, but you may need to choke up a bit on the mace on those downswings.

-Core should be engaged throughout these movements.

-Don't forget to breathe!

-Have fun with the movements. You'll see some different ways to end these in the video, but you can experiment on your own.


Sal Belahi

Iain Abernethy
Iain Abernethy's picture

Great post Sal! There seems to be a lot of interest in this training tool, and I’ll be sure to share this post via social media. Thanks for sharing!

All the best,


Chatan1979's picture

Thanks so much for sharing, Iain. Really appreciate the support!