The steel mace switch lunge is a very dynamic exercise and works the upper and lower body simultaneously. It’s not only an excellent leg builder it’s extremely taxing on the cardiovascular system too.

Teaching Points

  1. Stand with your feet shoulder width apart.
  2. Keep your spine neutral throughout the movement.
  3. Lunge forward with the foot that is on the same side as the mace head.
  4. Drive through your front heel, squeeze the glute and return to the starting position while simultaneously performing a front switch.
  5. Then lunge with the opposite foot.
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