The steel mace swing squat is an excellent leg builder with the hip hinge hitting the hip dominant muscles and the squat hitting the quad dominant muscles.

Teaching Points

  1. Stand with your feet slightly wider than shoulder width apart.
  2. Keep your spine neutral throughout the movement.
  3. Grip the handle with two hands.
  4. Hinge the hips and swing the mace between your legs.
  5. Drive the mace forward with a powerful hip drive and extend your arms out in front of you whilst simultaneously performing a squat.