I am very honoured to bring you an interview with Valerie Pawlowski who is a training expert in the fitness industry and 5 time Gold Medalist, World Champion of Kettlebell Sport on Team USA. Valerie Pawlowski has adopted the Mace as part of her training regime.

What sparked your interest in Mace swinging?

Valerie Pawlowski:- I recall the initial day in 2011, the very first time when, in person, I actually made my acquaintance with the mace. My training student Manny arrived for his workout session bearing his newly purchased mace. He was excited about it and I was definitely intrigued by this mysterious and medieval training implement. Although a seemingly primitive device, as I tried it out and could feel unique and noticeable sensations it elicited, I appreciated and understood right away the benefits that training with a mace could provide.

Can you explain why you enjoy Mace exercise?

Valerie Pawlowski:- It’s a great feeling. I find it to be beneficial for stress relief. Moving the mace requires mobility, balance and fuller range of motion as we reach behind our bodies while also contributing to strength in this movement direction as well. I believe it opens up and relieves tension and stiffness in thoracic, shoulder and neck areas bringing on a better possibility for relaxation of this often times a tense area. Mace swinging stimulates our minds to focus and concentrate while learning. I find as more proficiency of movement develops it evolves into a more meditative and clarity producing state.

Valerie Pawlowski on the platform in competition Mace 10 to 2 Swing

When did you start swinging the Mace?

Valerie Pawlowski:- Jan 2, 2016, the moment my mace arrived and I could tear it out of the package when it was delivered. I was so excited that I finally had one of my own.

Who was your mace teacher when you first started or did you learn from YouTube?

Valerie Pawlowski:- Primarily Rik Brown and with Eric Reyelt nearby I visited with Eric early on to learn the proper requirements for 10 to 2 mace swing in competition. Of course, Don Giafardino is instrumental – he was very kind in providing me with my first demo mace, which I’m grateful for.

Considering your personal experience in swinging the Mace, would you recommend it to other women?

Valerie Pawlowski:- Absolutely! I highly recommend to other women to experience swinging the mace. I do make it a point to bring it into the workouts for the women I personally train and those who follow my methods. I can definitely feel a sensational sense of enjoyment since adding this to my training. I also know and have seen so many other women who are picking up the mace and do find it captivating as well.

Valerie Pawlowski Instructional Mace introduction with Dawn outdoors in the park.

In your opinion, what are the benefits of Mace swinging for women?

1. Physically
2. Mentally

Valerie Pawlowski:-

Physically, there is no other manner of moving weight behind our bodies as in the manner of swinging the mace. It produces such corrective and balanced stimulus for the entire regions of the shoulder, trunk and upper body. Cardiovascular, flexibility and strength all in one episode make it highly time-efficient which is important for women with full schedules. It is highly portable and may be performed with ample clearance anywhere you’d like to take it.

Mentally, the mace swing definitely brings out neuromuscular coordination and as we catch on, I find the effect is that of a trance or meditative type state and I believe one of the best moves as a stress reliever.

Valerie Pawlowski – Adex Mace, Arc, Club collection

Can you describe the features of your favourite mace?

Valerie Pawlowski:- My favourite mace is the Adex adjustable. The Adex is now made in two sizes. Initially, the original Adex mace was long with a length of 36”, akin to that of the gada and designed particularly with competition in mind beneficial for faster pace swinging. The newly added Adex Arc is shorter and closer in design to a medieval weapon style shorter mace, which is versatile for more compact swings. The adjustable and compatible interchangeable system of handles and multiple weight loads is such a great convenience and strong aspect of making it highly user-friendly, space-saving and affordable.

Length head to toe including the head

Handle as measured from pommel to weight: full size is 36”, Arc is 22.5”. Each weight increases the full length of the entire mace by 1.25” for the 2.5 lb. or 2.5” for the 5 lb. segments and is loadable to 30 lbs. plus with the Rhino add on kit, it can be loaded up to 50 lb.

Handle thickness and the pros and cons of a pommel the end of the handle

Handle thickness is 25mm, a thinner style than that of many larger mace styles. I do like a pommel at end of the handle. It can be a helpful reference point for grip placement while also serving as a stopper against hand and pinky to help avoid mace slipping out of grasp, especially with hands becoming sweaty. This aspect for me makes for a moment of relief that grip may actually be loosened at certain points of the swing. Grip is a noted and valuable technique of kettlebell sport lifting, which makes for a complement to my training.

I feel the con of the pommel may be in the temptation to hold onto it, which at the point you may loose hold of the pommel you could loose hold of the mace.

Valerie Pawlowski 30 lb Mace 10 to 2 Swing, Art Of Strength Training centre.

What was the weight of the Mace you first learnt to swing?

Valerie Pawlowski:- I started using 10 lbs. and for all my strength that was just right to begin safely and become accustomed to this new modality. Better to be reserved and improve than senseless and risk injury.

What is your go-to mace weight for day-to-day training?

Valerie Pawlowski:- I am presently really enjoying the new Adex Arc. This mace provides a mid-size, yet it is versatile to potentially load a varied amount of weight. It’s great to effect strong solid effort into my swings and more controllable and manageable before loading up with heavyweight on the longer interchangeable mace handle. It’s highly portable and good for clearance of average ceiling height in my home. I could imagine swinging with both arms using the Arc as opposed to the long handle mace. I would consider the possibility of performing this in the future.

Simultaneous double-arm mace swing work with the Arc mace can provide advanced, beneficial, unilateral work. This will require greater proficiency with quite a challenge in skill, coordination and ability, but so far I own only one arc. I’ll try it once I add another arc to my collection and when I know I can safely move ahead towards this progress.

Introductory demo – Mace 10 to 2 Swing Israel 2017 Kettlebell Sport Competition.

Can you give an outline of your mace training?

Valerie Pawlowski:- To establish solid form and control I’ve arranged a few standard progressions that I warm up with followed by performing a variety of a few swing sequences also applicable for basic practice rounds prior to Mace 10 to 2 swing competitions.

Warm-Up

1. 0:30 Behind neck mace handle climb
2. 0:30 Behind neck 2 hand swing, 1 hand swing R, L
3. 0:30 From 1 hand behind neck swing, segway into 1 hand 180° around to the front with hold.
4. 0:30 Floor launch into 180 with a hold
5. 0:30 L, R 360’s
6. 0:30 L, R 10 to 2’s
7. 0:30 L arm, R arm – unilateral 360’s
8. 0:30 L arm, R arm – unilateral 10 to 2’s

The main set of heavier work performing would follow. Programming is mainly dependent on days and in complement to my Kettlebell Sport competition training sets.

Generally 360’s and 10 to 2’s

Duration on most days is short intervals, laddering up and down with weight. Intense training days will be keeping the weight heavier and constant, working for time is primarily and endurance the training tactic on this occasion. An important note that on any given day, only a few minutes worth of mace swinging is a compliment to other training or more vitally the helpful remedy from stiffness or slouching while sitting stuck at the desk, behind the wheel of the car or otherwise hunched over for long periods as swinging the mace makes for great relief or a break from that debilitating position.

Do you swing for endurance?

Valerie Pawlowski:- Definitely, and I can tell swinging mace for endurance is a compliment to my kettlebell training and contributes to the 10-minute length of time for kettlebell competition sets and 5-minute mace competition sets which I’m known to jump into at events. It’s also noticeable to go for endurance rather than a variety of shorter drills. Every combination has benefits.

Valerie Pawlowski at Lake Club on the dock demonstration of Mace 10 to 2 swing.

Do you train ladder style by increasing the Mace weights?

Valerie Pawlowski:- Yes, ladder sets make an appropriate blend of workload allowing for a good total amount of volume in weight to be moved. Repetitions with varied weights present their challenges and it is gratifying to complete the ladder goal.

Or do you mix Mace training with other disciplines like kettlebells etc.?

Valerie Pawlowski:- I do mix mace training into kettlebell work and mostly structured prior to or as a post-workout. Mostly due to the fact that I’m highly focused on kettlebell sport is why I structure it that way but could see the variety and benefit to intersperse through a workout. I do program mixtures of mace training for the programs, which I instruct.

Do you swing anything else, like Clubbells (metal) or Indian Clubs (wooden)?

Valerie Pawlowski:- I’ve experienced and worked with Clubbell Yoga, which I find is another unique and fantastic combination of two methods of movement performed simultaneously. I do also swing the wooden Indian Clubs and that is where my introduction prior to mace swinging began. As a certified medical exercise specialist, clubs play an important role for the purpose of shoulder mobility and post-rehab. Relief from discomforts of most shoulder issues I find generally comes quickly using clubs.

Can you share your thoughts, approach and indicate the length of time needed to achieve this for a beginner?

Valerie Pawlowski:- I will be the first to admit I was challenged and felt uncoordinated in the beginning. This is actually a good thing. Doing something new reminds me in order to get better; practice with consistency will bring improvement. When I can’t do something it stirs up more determination to conquer and achieve proficiency rather than give up. It’s similar to learning to play an instrument. Over the course of time with incremental increases of progress yet reinforcing the prior lessons we can string it all together creating lasting patterns over time building our repertoire.

How would you describe Mace exercises to a friend who has no idea how a Mace is used, or what it is for?

Valerie Pawlowski:- It’s great fun and challenging movement like nothing else I had experienced. Using what I would describe as a long-handled bar, weighted on one end, you swing a mace bringing it around front and back about the body in a circular motion and a variety of rotational patterns. It’s highly beneficial for improving the range of movement in the upper body especially relieving difficulty with shoulder issues. One of the best defences to combat what I call computeritis, sitting hunched forward at a computer, desk, or over our devices. Everyone can benefit and especially for athletes of all types of sports. For athletes it is magnificent.

Is there anything else you would like to share?

Valerie Pawlowski:- Yes, I have come a little way so far and have a long way to go so I will keep practising, learning and striving to improve. The most important aspect is with all training is to keep it safe, progress slowly and be sensible about my mace swing training and in introducing it to others to avoid injury.

Valerie Pawlowski is based in Peapack, New Jersey, USA

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