Combining upper and lower body the steel mace switch squat will get the heart pumping.

Teaching Points

  1. Stand with your feet shoulder width apart.
  2. Keep your spine neutral throughout the movement.
  3. Keep your abs and glutes tight.
  4. Grip the handle shoulder width apart with one hand at the end of the mace facing down and the other facing upwards.
  5. Squat to parallel then explode upwards.
  6. Towards the top of the movement switch the mace head from one side to the other.