Weighted Steel Mace Squat
A squat in which a steel mace travels from hanging behind the back, up over the head, to standing upright in front of the chest at the bottom, and back as you rise.
How to do it
Setup
Standing, feet shoulder-width, both hands together at the end of the mace's handle beside the head, the mace hanging behind the back.
Steps
- Bring the mace up over the head and down in front as you squat.
- At the bottom, hold it upright in front of the chest, the elbows in.
- Stand up and take it back over the head to behind the back.
Common mistakes
Letting the mace swing freely: guide it close to the head at an even pace. Chest dropping at the bottom: hold the mace upright and the torso tall. Starting heavy: learn the path with a light mace.
Breathing
Inhale down, exhale up.
