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Mace Flow: In theory all sorts of maces would do. In practice, however, we find that a lighter mace is best for learning a new movement. A weight of around 4/5kg or 9-11lbs would be best suited as a light weight. We would also advise a length of a 100cm to 110cm. Shorter maces have a different feeling of momentum to it, and it changes the dynamic of certain exercises. Longer maces will prevent you from doing a lot of exercises due to the immense length of them. So get at least a light mace, even though you think it’s too light. It will be your buddy for a lifetime. 

Gada/Mace: Here the recommended weight is 6-7kg or 14-16lbs. If you’ve got some experience with the mace already, you can use a heavier mace too. The length can be from 105cm – 130cm. 

Light Clubs: Choose relatively light clubs. 0.5kg-1kg as a beginner pair. They’re usually sold as Indian Clubs.

Heavy Club: Choose a club between 5-6kg. This club should also be suitable for single arm swings.

Heavy Clubs: A pair of clubs between 2.5-4kg for each club is a good beginner weight. Don’t underestimate how hard it is to balance two weights at the same time.

There are five different categories on Dutch Flow Academy: Mace Flow, Gada/Mace, Light Clubs, Heavy Club and Heavy Clubs. All of the categories have a 101 course. This is the course to start your journey with the tool and with Dutch Flow Academy. Whether you’re a beginner or more advanced, the 101’s will improve your basics. The basics form the root for everything that is more complex.

Secondly, there is a SIX course, which is the follow up after the 101. This is a six week workout course structure, which allows you to have three workouts per week. This usually takes longer to complete than just six weeks. 

Furthermore there are add on courses and more complex courses like SIX level 2 or a masterclass. This takes the tool and your capability to its maximum capability.

There are five categories of swinging tools for which we provide online courses and live events.

Mace Flow: this category focusses on lighter maces with transitions and flows. A regular steel mace or macebell is required, which allows for a multitude of transitions and flows.

Gada/Mace: This series is more traditional and is eligible for all types of maces. Long and heavy maces can only be used for this categorie.

Light Clubs: also known as indian clubs, this category focusses on light clubs (0.5-2kg) which allows for more limb independence coordination and wrist and shoulder strength.

Heavy Club: for all clubs, wood or steel, that allows two hands to be on the handle. The heavy club allows for more static strength and less momentum.

Heavy Clubs: two heavy clubs or meels to practice limb independence and insane grip and shoulder strength. Coordination and heavier weights make this a challenging category!

This depends on the course. The 101’s do not need prior experience. The SIX courses can be done without the 101, but will require some prior experience before starting. The masterclass needs prior experience and ideally mace flow 101 and mace flow SIX before starting.