White Lion Athletics

The TOP 5 Kettlebell Swing Variations—Ranked. 👑

We’re kicking off the countdown at #5: The Traditional 2-Handed Kettlebell Swing.

Look, this is where DJ learned, and it’s the ultimate foundation for anyone getting into the game. It’s a solid option, but honestly? It doesn’t deliver the same massive athletic returns as the next four on our list.

Stay tuned to see what took the #1 spot!

10kg Bulava Training.


TRAINING 10kg Bulava 🌊

This was so fun!!! I’ve never swung a mace this heavy before. I straight up felt like a warrior channeling Gaia. 😌✨🌎✨

Thank you 🙏🏼✨

Powered by Poutine.

Back Story: 18 May 2021

One of our first 28kg Steel Maces was ordered by . 5 years later and what's likely to be very well documented sets and reps......here we are....

Aside from the sheer power demonstrated here, the tagline 'Powered by Poutine' could be the one that leads 2026!.

Shout-out to for pushing the limits and pushing our limits, too!

TRAINING 28kg/61.6lb single arm 10&2s.

This set is brought to you by the Power of Poutine and the mace is brought to you by 🇨🇦

When a Canadian mace athlete swings a Canadian mace powered by the quintessential Canadian food, RUSH is the only option

Will this mace hit the ground ?

It's a very common question that we get presented with and there are many ways to answer it.

The answer presented here is a good starting point but it is not the ultimate deciding factor.

Why isn't this answer the 'final answer'?

There are more things to consider....

Thoracic Extension (back arching). The chance of your back arching during any of your swings is a possibility and an arch in your back will definitely move the mace closer to the ground compared to if you're standing upright with a braced core and stable hips. It might be challenging to quantify this in terms of an actual number to add or subtract from the measurement that you get in this video but it's something to consider because when the mace is actually in hand and swing The Arc the mace and trajectory might cause you to go into a little bit of extension and having me drop lower to the ground.

Grip (slip). The measurement here does not consider if the May slightly slips out of your hand during the backswing which would bring it closer toward the ground.

Hyper mobility. If you have crazy mobility in your shoulders, it makes my job a little lower than the back of your neck during your backswing. So keep that in mind as well.

Wrist position. If your wrist is extended during the backswing it will pull it slightly away from the ground compared to if your wrist is flexed. That's something that should be considered when you are doing this measurement as well.

Who could this help? This could help the person that is considering bringing a Mace into the training for the first time. This could also help the experienced person who is considering getting a longer mace but is not too sure how long they could actually go before it hits the ground.

How Steel Mace Length Completely Changes Your Physics 📐

When you buy a steel mace, you probably only look at the total weight. But the physical length and handle diameter completely dictate how that weight actually feels in motion.

Here is the breakdown of the physics almost no one talks about:

📐 The Handle & Diameter Baseline

1.25" Diameter Handle: Limited to a 36" max length (Available in 2kg to 6kg).

1.5" Diameter Handle: Available in both 36" and 40" lengths (Available in 2kg all the way to 32kg).

🔄 Length Changes the Balance Point

Where the weight sits changes how the mace rotates.

Shorter (36"): More weight is distributed down into the shaft. This means less torque, faster speed, and a shorter, more frequent pull.

Longer (40"): Pushes the weight heavily towards the globe. This creates massive torque, a longer backswing, and a much smoother, elongated pull.

🥊 The 36" vs 36" Battle (1.25" vs 1.5" Diameter)

Even at the exact same length, handle thickness shifts the balance point:

36" length with 1.25" handle: More weight is in the handle itself, giving you lightning-fast speed and snappier directional changes.

36" length with 1.5" handle: More weight stays concentrated in the globe. This creates a longer relative balance point, making it perfect for smooth flow work and seamless transitions.

Which one fits your training style? Drop a comment below if you prefer a fast, snappy mace or a long, high-torque swing! 👇

The #1 Steel Mace Mistake Beginners Make ❌ (It’s Not the Weight!)

Most beginners make the exact same mistake when buying their first steel mace: they only look at the weight.

But here is the truth almost no one is talking about: Your hand size dictates your mace success more than the weight does. 🤯

Think about it—if you can’t securely grip the handle, your technique, safety, and power output all suffer. Before you even look at pounds or kilograms, grab a tape measure and measure from the tip of your middle finger to the base of your palm. 📐

The Golden Rules for Mace Handles:

3” to 5” Hand Measurement: Go with a 1.25” diameter handle.

5” or Above Hand Measurement: Go with a 1.5” diameter handle.

Dialing in the proper handle diameter first ensures you actually build the grip strength and rotational power you're chasing, without the joint strain.

Save this post for when you’re ordering your next mace, and drop your hand measurement in the comments below! 👇

Batch 302 & White Lion Athletics

It's a story of accountability; leadership, and the idea of leaning into adversity instead of pulling away is one with many potential lessons from this 2014 story.

On series of days November 2020, these lessons were dusted off after receiving a large shipment of maces and clubs that did not meet out quality standards.

We didn't realize it, but, we were setting another standard and Standard Operating Procedure:

Every mace and club - until forever - will be inspected (and now signed off on) prior to shipping.

What started off as Crisis Management quickly turned into Our New Standard for quality control.

We were definitely not entertaining the option for shipping the products without inspecting them and then leaving it to our customers to get in touch if something was damaged.

We locked in. We bought tables for inspecting; built a packing station to repackage the clubs and maces post inspection; and, got deep into the work.

The only course of action available was to 'Lean Into It' and make the best out of situation that needed an immediate solution.

Christmas 2020 was spent in the warehouse what looked inspecting products but it was actually developing a resolve for not letting quality slide and setting standards for quality control.

After making the video to the best of my recollection, fact-checked and realized that this 'mistake' that led to the creation of Batch 302 actually happened in 2010 and the product launch was 2013. All other errors and omissions here are mine. Apologies for any inaccuracies.

👑Happy Anniversary 👑

Congratulations on 2190 Days! In this business, it can feel like multiple lifetimes! The consistent work, effort, and grit to make it happen should be celebrated!

We definitely love seeing the work and progress coming from everyone involved .

Looking forward to many more years of strength, success, and strong people!

TRAINING from Yesterday was the 6 year anniversary of Viala Training on Water St. in Downtown Kelowna!! The last 6 years as blown by!

I want to thank each and every client that has walked through those doors. Without you none of this is even possible! I’m excited to see what we can do in the next 4 years at this location!

I also wanted to say thank you to all my past clients at Global, everyone back in SK where I started this journey over 20 years ago!

Training in basements, parks, garages, multi million dollar facilities, training under the very best strength coaches in mma, all of the certifications and workshops all over North America. I have definitely built a very impressive resume and racked up over 45,000hrs training clients which gives me the confidence to say that I am one of the very best at what I do!

Thank you so much to everyone who helped and supported me over the past 20 years! I am so very grateful.

That being said… Lets get to work!!!

This isn't a story about packaging.

We lost a steel mace shipment for 120 days.

You saw the outside of the box in the last video.

Beat up with a "Return to Shipper" stamped across the top. It looked like it had been through exactly what it had been through..

Today we opened it.

But before we get to what was inside, understand something.

This isn't a story about packaging. Packaging is just the output.

What was actually being tested across 120 days and a full round trip across the country was every decision we made before that mace ever left our hands.

Which materials. Which method. How it gets packed. How tight. How protected.

None of that happens at the shipping counter

It happens in the process that runs long before any order is placed.

We thought about the packaging details before the first mace ever shipped.

Because 35 kilograms of steel going through real world carrier handling — not a lab, not a controlled drop test, actual carrier facilities and actual transit — needs to be protected by something that was designed with that reality in mind.

The exterior of that box absorbed four months of that reality. That's what it was built to do.

Take the damage so the product doesn't have to.

When we opened it the mace was exactly where we packed it. Sellable condition. Ready to train with.
The process worked.

When you order from White Lion Athletics you're not buying a steel mace that we hope arrives in good condition. You're buying every decision we made upstream — before your name was ever on a label.

That's just how we operate.

The Kettlebell "Cannonball" Carry for Elite Pinch Grip 🦾

If you aren't training your pinch grip, you're missing out on serious forearm and hand power.

Check out this quick look at DJ demonstrating the Kettlebell Cannonball Carry—a brutal variation that ditches the handle entirely to force your fingertips to do all the work.

💡 WHY TRAIN THE PINCH GRIP?

Most lifting relies on a "crushing" grip (closing your hand around a bar or handle). Pinch grip targets the static thumb and finger extension strength. Improving this builds bulletproof wrist stability, denser forearms, and a massive transfer of power over to your barbell, steel club, and kettlebell lifts.

🛠️ HOW TO DO IT SAFELY:

The Setup: Place your kettlebell on a flat surface. Flip it completely upside down so the flat base is facing up.

The Grip: Spread your fingers wide and pinch the sides/base of the "bell" part with your fingertips. Do not touch the handle.

The Lift: Brace your core, pack your shoulders, and deadlift the bell up smoothly.

Pro-Tip for Beginners: If you're new to this, do not walk with it yet. Keep it as a static hold, standing completely still while maintaining intense full-body tension.

The Exit: When your grip starts to give out, safely and cleanly reverse the movement to park the kettlebell back on the floor.

Drop a 💪 if you're going to flip your kettlebell upside down on your next training day!