Rock Hard Athletics

Join us for a sunny but not super hot morning of fun steel mace flow! All levels welcome, including total beginners.

"Anthony Rock is an amazing trainer. He meets you where you are and encourages you to be your best! His professionalism mixed with humor makes every workout enjoyable!" ~ Kirk, Lake Oswego.

Thank you for leaving us a glowing review 🥰

Do you prefer early workouts during the summer? Do you keep ending up on the wait-list for the 8 AM class?

You can now train with Anthony at every M-W-F at 7 AM!

Sign up on the app or call the gym to save your spot before the class fills up!

While it feels a bit odd to be featuring myself, I am, after all, a woman!

Q: How did I discover the steel mace and what drew me to it?

I had never even heard of the steel mace until I started dating mid-2020.
In November, I thought it would be cool if I learned to swing a mace behind his back and created a Valentine’s Day flow! I ordered my first 7 lb mace from and loved it so much that the Valentine’s Day flow became a Christmas flow because I didn’t want to hide it any longer.

Q: If I were to give a beginner one piece of advice, what would it be?

Don’t go trying to swing a super heavy mace. Even if a 25 lbs kettlebell is nothing to you, the steel mace is totally different! 10 lb, or even 7 lb, is enough to begin with.

Also, I would focus on foundational movements first. The level 1 course has pretty much everything you need. Check out the series from . He also has a beginner steel mace course on his website. has a beginner’s course on Udemy. I’ve done all of them.

Once you have a few basics, you can subscribe to ’s Steel Mace Foundations class. At first, I only did half the flows, then, little by little, I was able to finish them. I learned so much from Kristin! If you’re lucky to have a local steel mace instructor, it’s also well worth the investment.

Q: Do I feel that the steel mace changed me as a person? If so, how?

Absolutely. I always thought I lacked balance and grace, and that turned out not to be true. The steel mace also connected me to an amazing community that truly helped me survive the nightmare that was the pandemic.

And finally, it got me to work out again. I had stopped training after having kids even though I was very active and athletic before. Picking up a steel mace changed all that, and I’m very grateful for it! I also love that I can take it anywhere, from waterfalls to my front yard. The mace is hands down my favorite exercise equipment.

You can follow me at .mace.heavy.metal. I follow back every steel mace account!

Seriously, how many steel maces do you own? 👀
Share below 👇

"I've lost count" is an acceptable answer 😂

Today, we are delighted to add Caroline of .caro to our Steel Mace Women series! Her graceful flows and fitness posts are always a pleasure to see. Here's more about her.

Q: How did you discover the steel mace and what drew you to it?

I saw using the steel mace in a video on Instagram- I was recovering from hip surgery and other issues at the time… Injuries create a lot of hesitancy in movement, and I was immediately interested in the mace because it was very fluid and included a lot of dynamic, multi-planar movements as opposed to the traditional weight lifting I was used to.

Q: If you were to give a beginner one piece of advice, what would it be?

Spend a lot of time exploring the fundamentals and enjoy them! There are a lot of videos of really amazing Steel Mace Artists who do some really impressive flows and it’s tempting to jump right into just copying their movement.

But you will get so much more out of your mace practice if you learn to move from your center and understand how to use the leverage of the mace. This leads to more mindful movement.

Q: Do you feel that the steel mace changed you as a person? If so, how?

Absolutely, building a new skill from ground 0 also builds confidence!

Thank you, Caroline! Don't forget to follow her at .caro!

Michael is only one of the many happy people Anthony trains at in Lake Oswego. While we have limited availability for new clients, we still have a few open spots. Send us a DM to find out if we can match your schedule, whether you have little experience in the gym, are training for a marathon, or simply want to be healthy and pain free. Joanna is amazing at moving things around to make it work 😎

Full review:

"Anthony is an incredible trainer and fitness mind. I started working with him one year ago and he has completely transformed my strength and fitness. I had very little experience in the gym and was having regular back and hip pain. Anthony was extremely patient and knowledgeable when designing a fitness regimen. Now my pain is completely resolved (my chiropractor is very happy with the referral) and he has helped me achieve the best physical fitness of my life. Our sessions are always entertaining and filled with amazing comedy, film facts, and random trivia. I can't recommend him highly enough!" (Michael, Lake Oswego, OR).

Happy 4th of July to our clients and steel mace family! Stay cool and don't forget to stay hydrated!

We are thrilled to have Carina of as part of our Steel Mace Women series! Here's more about this incredible steel mace and martial artist.

Q: How did you discover the steel mace and what drew you to it?

I swung my first mace in June 2019. Shortly after I first joined IG, I saw the mace being used for the first time by my talented friend Tony Lamanna . I was intrigued. I did a quick search and found the steel mace being used in many different ways. My first thought was that it would be a great way to rehab long-term issues with my neck and upper back. Today at 59, they are better than they were when I was in my thirties.

I was also impressed by the history of the steel mace and the overall developmental benefits in relation to martial arts body mechanics. In the martial arts of many cultures, various weighted implements have been used throughout history for developing and improving strength, mobility, body-unity, power generation, explosive power ex*****on, balance, understanding leverage, controlling momentum, and improving cognitive performance in freeflow (quickness of thought/decision/response).

Weighted implements like the steel mace provide feedback when applied to martial arts movements and reveal potential flaws in body mechanics. Adding it to my other training tools and weapons supplemented my martial arts training beautifully.

Q: If you were to give a beginner one piece of advice, what would it be?

Start light and simple. Appreciate the beauty in progressing your skills over time. Find a good coach whose way of movement speaks to you. Be patient with yourself and practice practice practice.

Q: Do you feel that the steel mace changed you as a person? If so, how?

Martial arts has had a profound impact on my life, and with the steel mace now being an integral part of my training, the answer would have to be yes. I'm not sure where the mace will lead me but I appreciate the journey, as well as all of the people I've connected with through this simple but far reaching training tool.

Thank you, Carina! Go follow her at for more ⚡

Who can relate? 👀

Today, we have the immense pleasure of featuring Kelly Manzone of as part of our series!

Here's a little about this fantastic artist.

Q: How did you discover the steel mace and what drew you to it?

A: I’ve long been interested in history and physical culture practices from around the world.

My first introduction to clubs and steel bulavas (short mace) was through Anthony DiLuglio of Art of Strength in 2008.

In 2014 I became more interested in various clubs and steel mace/Gada because of the benefits of midline crossing patterns, improved grip strength, rotational power etc. I felt it complemented all the overhead training I was doing with kettlebells.

Q: If you were to give a beginner one piece of advice, what would it be?

A: I would recommend beginners seek out advice and coaching from an experienced mace coach if possible. There’s a lot of nuances and details in technique that are vital for safe swinging…

Picking an appropriate weight and length, proper grip, where to cast the mace head, transverse turn through the shoulders, counterbalance, hand position in the back swing at the base of the neck and when to pull over the shoulder.

I would also recommend that people try swinging a Gada in addition to swinging steel as the feedback is quite different and can actually improve one’s technique when swinging steel.

Q: Do you feel that the steel mace changed you as a person? If so, how?

A: I feel like swinging mace/Gada has given me more balance in my physical strength …I’d also say that circular training tools like mace can be very therapeutic for the mind. Most of us that swing maces, have shared experiencing a flow state of mind which is excellent for mood and managing stress. I find mace swinging very restorative even when it’s challenging.

I believe it’s also made me a better coach. I love connecting with people through the power of movement and I feel extremely blessed to share this tool with others.

Thank you Kelly! Don't forget to follow her at .

There's no way around it, Instagram can be tricky. One post will randomly go viral and another won't reach anyone. You stumble upon a cool account but they haven't posted since the pandemic. You might not have time to spend hours finding your tribe. The list goes on.

If you're a fan of the , we want to hear from you! Drop your handle below and check out the other accounts who are sharing their own. The steel mace community is rich and varied and full of incredible people. Share this post with others to keep the momentum growing!

Thank you Risa for your wonderful review!

Anthony has a few openings on Tuesdays, in the morning and early afternoon. DM us to schedule a session!

Today, we are honored to feature Paulina Kairys of .

Paulina is based out of Chicago, where she teaches steel mace flow classes and workshops.

Here’s a little more about her!

Q: How did you discover the steel mace and what drew you to it?

A: Out of all places, I discovered the mace on Instagram 5 years ago. Before reels existed, I watched clips of folks swinging heavy weapons and its intensity drew me in.

The most impactful swingers I witnessed were and who still swing heavy s**t to this day. I thought to myself, how cool would it be to represent my physical strength in such a warrior-esque way?

Q: If you were to give a beginner one piece of advice, what would it be?

Slow down. I used to get frustrated and still do when I’m trying to learn a new skill. I’ll find myself wanting to speed up and trying to rush into the next transition or movement.

Slowing down has helped me connect with every part of a movement and my breath. Building the foundation with control is key to moving into explosive and powerful mace movements.

Q: Do you feel that the steel mace changed you as a person? If so, how?

The mace has changed me in many ways and I’ll share only a few (I could go on and on).

First, this practice, , has connected me to incredible people who view movement in an unconventional light. I’ve learned so much from the community and this has helped me reflect on how I want to show up in the communities that I serve.

In addition, coaching this practice has helped me level up my communication skills. I truly believe that coaching the mace is one of the most challenging tools to cue and direct.

Lastly, the mace has taught me a lot about my physical body and has sparked my creative spirit and how I can “do something beautiful with my strength.” It’s one of the main reasons why I’ve committed to aerial arts, flow arts, and the performance world.

Thank you, Paulina! Remember to follow her on her Instagram page: .

Today, we have the pleasure of featuring the incredible Andrea De La Madriz of . Here's more about her steel mace journey!

1) How did you discover the steel mace and how long have you been practicing?

In 2019, I was searching for a strength based movement that would compliment my established yoga practice. I wanted to find something I could build on, like yoga, that would drop me into a flow state, but take me out of the patterned movement of Ashtanga Yoga.

I typed in “Flow Exercises” on YouTube and a video of Serena, the original Queen of Steel Mace Flow, came up. I immediately knew this was a practice I wanted to pursue.

2) What advice would you give to a beginner?

Find a coach! There are so many options to practice online now with phenomenal Steel Mace coaches. I was lucky, since back then virtual training wasn’t as common, to connect with Lyonel Lumarque from LyonStrong Gym who started me on my journey with the mace.

3) How different is the steel mace for you compared to other training modalities that you use? Or does it complement them?

Steel Mace compliments every other single movement practice I take -including meditation. Since I’ve been practicing yoga for over 20 years, it takes a little more energy to get me into a state of presence with a practice. There is no other place to be, than in the moment, while you are moving with a mace. It’s a “f**k around and find out” kind of practice.

Yes, you can get injured, it’s a weapon. I don’t know one Mace Flow Artist who hasn’t been “kissed” by their weapon.

But eventually, with an amazing coach, and lots of practice, you will find that the mace moves with your energy. You romance it. You tell it all your joys and sorrows. You dance with it. You Flow.

🏋️‍♂️ Meet Anthony Rock, one of Lake Oswego’s favorite personal trainers! 🌟

If you are ready to rock your fitness goals and unleash your inner powerhouse, I will take your workouts to the next level. With a focus on functional movements, you can swing, squat, and press your way to a stronger, more resilient you using some of the ultimate full-body workout tools like kettlebells, TRX suspension training, steel maces, and more conventional training modalities too.

TRX suspension training can add a whole new dimension to your workout routine, making every exercise a balancing act that engages your core like never before! I will teach you the ropes so you can sculpt your body with precision. And yes, I can help you set it up in your own home!

And if you are ready to spice up your workouts, my steel mace training sessions are the perfect blend of strength and stability. Mace training might look medieval, but the only dragons you'll be slaying are your fitness goals. Channel your inner warrior and conquer movements that challenge your entire body. Plus, you'll look and feel like a superhero swinging a weapon of mass strength!

And if you're into classic strength training, HIIT, or bodyweight exercises, I’ve got you covered. I will tailor your workouts to your unique goals and ensure you have fun along the way.

📆 Availability Update 📆

My schedule is mostly booked, but good news! I’ve got openings on Thursdays that are just waiting to be filled with fitness enthusiasts like you. Availability on other days is limited. Get in touch to secure your spot and start your fitness journey today!

Remember… You don't need a New Year's resolution. You need a new Thursday tradition. Join me for a workout that'll rock your world. DM me today to get started.

New Steel Mace Women post! Today, we are honored to feature Rebecca Hawkins of .smf. This holistic maternal wellness coach is one of our favorite steel mace mamas. Here's a little about her:

Q: When did you first discover the mace?

I discovered the mace in 2020 right before lockdown. I was 9 months postpartum and looking for a group fitness class to help me "get my body back."

I found teaching Steel Mace Flow at a local fitness center, and was immediately drawn to it because it looked like a traditional conditioning tool I used in karate as a teen. 

Q: What advice would you give someone new to the practice?

Allow yourself to become fully immersed as you play and explore with the mace. This time is yours. Find that spark of joy in it, and hold onto that spark throughout the day. 

Q: How different is the steel mace for you compared to other training modalities?

The mace becomes whatever you need it to be in the moment. It harnesses the abilities to nourish you physically, mentally, emotionally and spiritually and to ignite the warrior spirit. It is a clear vessel through which you get to express and create. It shapes you and you shape it simultaneously.

This is Part II of our interview with !

Q: What advice would you give a beginner?

A: Watch people move with the mace, get inspired, and pick out what YOU like about it and do that. The mace truly can be your own. There is no one way to move. There are safe ways, so having coaches and a community to learn from is great. It’s a journey that never stops.

I’ve fallen in love with the process by not putting expectations on myself or comparing myself to others. Move how you want to with the mace. Whether that’s flow, 360s, switch squats, strikes, or whatever, do that.

It opens up the path to something great you will have for the rest of your life. Just 5 minutes a day will summon the magic.

Q: How is the mace different from other training modalities like kettlebells?

A: The mace is something I pick up whenever I go to the gym. I use it as a warm-up 100% of the time and as my full workout when I feel like diving deep.

It’s different in the sense that it helps you work on whatever it is you want to work on. It helps with strength, mobility, patience, balance, skill, plane work, understanding momentum, flexibility, creativity, you name it, the mace has it.

I’ve paired lifting weights, running, and rucking with mace movement, and I’ve noticed a change in how I move with the mace, my other workouts, and how I move through life with more comfort and dexterity.

Because of its diversity, it’s a beautiful tool to pair with any other movement modality or use on its own. You get to decide. I can talk about the mace forever. I’m absolutely gaga about it.

This week, we are absolutely thrilled to have the Sorceress herself, Kelley Olsen of !

Here’s her steel mace journey:

Q: How did you discover the mace?

A: My husband bought a mace, and I remember thinking, “Huh? That’s interesting.” I decided to give it a go and immediately enjoyed the feel, the challenge, and the play.

Zack Yanyk (), Leo Savage, and Serena () were a huge inspiration as I looked for more.

It wasn’t until Tom and I were in a horrible car accident that my life with the mace truly changed. Serena and Leo reached out to me and said, “You started something with the mace, don’t let this stop you.”

I took the online level 1 SMF program, where I met some of my closest friends to date. I had a broken leg, ribs, and sternum, and I took this course from bed as I was non-weight bearing. I used the power of visualization, I swung a shorter 7lb mace while sitting on the edge of my bed, I coached my husband to learn the language, and I had support from my classmates (Zack, Jeff, Jamie, Brandon, Serena, Newt).

Having the mace through the most terrible time in my life sprouted a relationship with movement I’m forever grateful for. I’ve been swinging the mace since June 2018 and have yet to put it down.

[See part II up next!]

Today, we have the fiery and passionate , one of our favorite steel mace ladies and one we've known for several years!

Q: The steel mace is such a niche training modality. How did you discover it?

I discovered the steel mace after everything shut down. I used to be a pOwErLiFteR, but the gyms were closed, and I couldn’t access heavy weight-lifting equipment.

The only equipment I had was kettlebells. So I went online to find some routines and accidentally stumbled across a steel mace video.

I was hooked immediately. I bought my first Mace a few days later I bought my second Mace five days after that, and here we are today.

And I can’t even imagine how I ever trained without it. It’s completely changed every aspect of my entire life.

Q: You are an incredible movie buff and GoT fan. Which of your favorite characters would rock a steel mace and why?

I think Tyrion. Because he’s short, he doesn’t get much power out of a sword and uses a swinging weapon. In the book, he uses an axe. I think he would do well with a Mace.

What is surprising about him is he is an excellent warrior despite his size, which is why I think he would benefit from the Mace because, despite your size, shape, or fitness status, you can adapt to the mace very quickly.

- What advice would you give to someone new to steel mace training?

Take your time, don’t pressure yourself, do not try to copy what other people are doing, and find your style. Give yourself lots of time, put the work in, and allow yourself to make mistakes.

For every 30-second video I make of me flowing beautifully, there are 10 minutes of me messing up; I want any new Mace artist to keep that in mind.

And to have fun with it, just have fun, it’s not a competition. That’s one of the things I hate about powerlifting’ everyone was ego-driven.

It was all a competition, while the Mace is more of a celebration of each other’s art, beauty, and creativity. I would just tell them to keep that at the forefront of the Mace training.

Today, we have one of the OGs, !

Q: How did you discover the steel mace and what drew you to it?

A: I was introduced to the mace by the owner of my former Bootcamp – Curtis Hoekstra. He went to Onnit and was certified and brought back maces for us to incorporate into our workouts.

A few months later he brought Leo Savage to bootcamp for a 4 hour SMF workshop, and I was hooked. What drew me to the mace is the immediate badassery I felt when I picked it up for the first time. I felt my inner warrior spirit awaken when I did my first 360.

The melding of beauty, strength and empowerment as I gained confidence in moving with the mace is such a powerful feeling. Every time I swing the mace I feel better. Every time.

Q: If you were to give a beginner one piece of advice, what would it be?

The best piece of advice I could give anyone is something I picked up from my dear friend Kelley Olson (). And that was – if you’re serious about getting better or getting more comfortable with the mace, set a timer for 5 minutes each day and practice. It’s just 5 minutes. But if it’s every day, you will start to notice… And usually it ends up being more than 5 minutes!

Also, drill the foundations before you do anything else. I played division 1 basketball and I am a sucker for fundamentals! Build your foundation first – it allows for so much more freedom when the time comes!

Q: Do you feel that the steel mace changed you as a person, if so how?

A: I feel that I am always changing an evolving as a person, shouldn’t that be the goal of everyone?!

The mace has not changed me, but as a tool it has enabled me to dive deeper into my being. It has provided an outlet for me to quiet my mind, focus on stillness and just be.

Let’s face it, we all face craziness in life – some seasons more than others. This is a movement practice that can facilitate creating a greater sense of inner harmony. It is a tool that can assist individuals with finding a flow state. It aids in disconnecting from outside noise and demands, and allows me to re-center and focus on re-connecting internally.

The mace has been very therapeutic for me during tumultuous times.

Today, we have the beautiful Gissely of .smf sharing her steel mace journey with us! She is Steel Mace Flow certified and shares her time between Las Vegas and Brazil, where she teaches the art of steel mace flow.

Q: How did you discover the steel mace and what drew you to it?

A: I was developing a yoga class incorporating swords, and just loved the grateful and powerful combination. But I knew it would be difficult to teach a yoga class with swords.

I started researching, and that's when I came across a video of .savage.smf flowing beautifully with the mace. And right away, I knew that was exactly what I needed.

Q: If you were to give a beginner one piece of advice, what would it be?

- Practicing consistently is key to improving your skills. Repetition helps strengthen both your body and mind, and it can lead you to experience a state of flow.

- Watch all the amazing steel mace flow artist out there; there are many great inspiring people. Try their flows and add your own unique style to it. It will bring you joy and make your daily practice something to look forward to. Keep up the dedication and enjoy the journey of mastering the steel mace!

Q: Do you feel that the steel mace changed you as a person? If so, how?

- The steel mace transformed me by teaching acceptance, persistence, resilience, and a deeper connection with myself. It helped me embrace challenges, be persistent in pursuing my goals, bounce back from setbacks, and develop a stronger mind-body connection.

Thank you Gissely!

Today, we have the super fun and wonderful
sharing her steel mace journey with us!

Q: How did you discover the steel mace?

Q: I discovered the steel mace when I saw swinging one. He’s an awesome yogi in NJ that I would love to practice with but I still haven’t made it to his studio. So I bought a 7 lb Onnit mace, took it out of the box, and proceeded to swing it over head in what was meant to be a 360. I’m amazed I still have two attached shoulders.

Q: Has the steel mace helped you recover from multiple surgeries?

A: So I’ve had 3 hip surgeries, the first of which was at 17 and the most recent of which was a total hip replacement.

I fired my PT, who surfed social media while I did the same marginally effective exercises over and over. I used functional range conditioning principles, and now I have full range of motion.

But I had the posterior lateral approach, and they cut through a lot of muscles, so I still have some weakness, especially single leg balance.

Prepping for my SMF level 1 certification and all the reps of the master class flow have really helped build strength. All the lunges and tree king reps have gone a long way toward evening me out.

Q: What advice would you give a beginner?

A: The one thing I wish I had known as a beginner was that if you get a lighter mace like I did (7 lbs) and hope to one day level up, be sure to get one that is closer in width and length to the typical 10 lb mace. I started with the Onnit 7 lb mace and after a while, my coach encouraged me to get a 10 lb mace. When I opened it up, I was stunned at how much bigger it was. Even though it was only 3 lbs heavier, it felt like 20 lbs heavier.

Since then, I discovered the Yes4All mace that is the same width and only slightly shorter. I use these for teaching beginners now.

Thank you, Joelle! We are honored to have you as part of this series.

Today's amazing Steel Mace Woman is !

She is not only a wonderful human, she also creates some of the most engaging steel mace flows. She subs for seasoned instructors like .ochs on his highly praised Intention and Flow weekly class and provides 1:1 instruction as well. Here's more about her:

Q: How did you discover the steel mace and what drew you to it?

A: I first saw a steel mace on the website and kinda skipped over it as I had no idea what to do with it. A couple years later, I saw .Savage.Smf swinging a steel mace on Instagram, and it was like witnessing magic! I was drawn to getting one because it looked challenging and badass!

Q: If you were to give a beginner one piece of advice, what would it be?

A: Record your practice! Do it from the start. It doesn't have to be every time you practice, but get some moments along the way on video because you'll really appreciate looking back on them later.

It'll also help when something doesn't feel right - you have the video as feedback!

Q: Do you feel that the steel mace changed you as a person? If so, how?

A: Hell yes. Steel mace came into my life as I was navigating big grief. It started as a solitary practice to get me outside and moving again. Throughout my steel mace journey I've connected with an amazing community and have flowmies around the world 🌎

Steel mace has been my magic shortcut to flowstate and a joyful moving meditation that helps ground me when I need and fire me up when I want.

It's the perfect instigator and accelerator for my movement practice!

Thank you Lea!