Combining upper and lower body the steel mace switch squat will get the heart pumping.
- Stand with your feet shoulder width apart.
- Keep your spine neutral throughout the movement.
- Keep your abs and glutes tight.
- Grip the handle shoulder width apart with one hand at the end of the mace facing down and the other facing upwards.
- Squat to parallel then explode upwards.
- Towards the top of the movement switch the mace head from one side to the other.