The steel mace alternating bayonet strike squat works the same as the bayonet strike squat except you’ll switch hands at the top.

Teaching Points

  1. Stand with your feet shoulder width apart.
  2. Keep your spine neutral throughout the movement.
  3. Grip the mace with two hands, with one hand at the end of the handle and the other close to the mace head.
  4. Pull yourself into a squat whilst drawing the mace backwards.
  5. Powerfully thrust the mace forward, allowing the other hand to slide up the mace whilst stepping back into a half reverse lunge.
  6. Return to the starting position.
  7. Switch hands and repeat movement.