|Primal Flow Wooden Mace|
Along with the mace, I recommend getting a hard copy of Dr. Cadena's spiral bound book Primal Flow Foundations. In this text he explains the Primal Flow technique in detail, which draws from his personal study of bo staff, kali sticks, and katana (Japanese sword), as well as his physical therapy knowledge. The basics are covered in detail: how to hold and grip the mace, positions and stances, and footwork. I even learned that the base end of the mace is called the pommel! There are lots of step by step instructions with the medical reasoning to back them.
My favorite exercises from the book include the Figure 8 Strike (inspired by bo staff movements), the 360 Swing (the most famous mace move of them all), the Outside Mill and the Inside Mill (similar to Indian Club swinging), the Shield Lunge (to indulge in your inner warrior!) and the Tree Pose Upper Cut / Rising Extended Upper Cut (incorporating a Yoga stance).
Something Joey emphasizes is to practice with purpose. This includes maintaining proper position, alignment, weight distribution, balance, mechanics, and the application of anti-rotation (converging or diverging force). At this lighter weight, you can practice slowly while maintaining control to create proper paths of motion and establish proper motor patterns. The skills you learn can later be applied to steel mace and other modalities.
Primal Flow Wooden Training Mace specs
Weight - 4.6 pounds (about 2kg)
Overall Length - about 40 inches
Maceball/globe diameter - 5 inches
Handle diameter - seems to be about 37.5mm
Handle length (not counting ball) - about 35 inches