2140-2146 Si-Macebell

The Si-Macebell is an extremely important tool for training Stability, Specific Strength and in general what Scott Sonnon calls Circular Strenght®i.e. that set of actions, gestures and exercises that significantly involve rotational and torsional movements.

Thanks to the length of its handle, the Si-Macebell stimulates the user's entire neuromuscular and postural system with important and highly effective rotational moments. This is especially true in aspects relating to Core stability, Shoulder mobility, grip strength and, something of fundamental importance especially in athletic preparation, the synergy of the work done by Legs, Core and Arms in the execution of the exercises and specific gestures of this Instrument in harmony and synchrony with Breathing. Wielding a Si-Macebell and performing the Macelifting movement par excellence, the so-called '10 to 2' or 270°, offers a sensation of harmony and fluidity, of psycho-corporeal and energetic synergy, capable of eliciting a state incredibly close to Meditation. This is particularly so when, having learnt the correct technique and acquired the necessary dexterity in practice, one allows oneself to do workouts characterised by work times that can be considered medium-long in the Functional domain (from 90" to 10 minutes).

The training characteristics of the Si-Macebell

The handle, characterised by its considerable length and lightness, allows for a great off-centring of the overall mass of the Si-Macebell, which is concentrated almost exclusively in the extreme part where the heavy body of the tool itself is present. This entails, for every movement performed, a stabilising response to an object (the Si-Macebell itself), which at every instant and in every swing position destabilises the user. From the simplest movements, such as an upward stretch, to complex combined exercises (the so-called Flow), the Si-Macebell subjects the athlete to a continuous adaptive response action to destabilising forces. In particular, this occurs mainly in a radial sense (i.e. rotation around the vertical axis of the athlete himself) with multiplanar orientation, i.e. directed in multiple directions in space, just like the natural gestures of man in his daily actions. It is undoubtedly the instrument that, despite its limited mass (even in the 10 kg version, the Macebell is remarkably challenging), more than any other is able to provide high-level stimuli in sustaining the effect of multidirectional forces with a sudden and very high intensity variation. Like all instruments used in the Functional Training, the Si-Macebell requires specific and advanced expertise both with regard to its use (linear, rotational, torsional movements and the relative forces expressed by the athlete), and with regard to the programming of training understood as protocols of the individual sessions and as a progression in the chronological development of the training itself.

Pierluigi Mauro Macebell Italy - Italian Macebell Federation