Done-For-You Steel Club & Steel Mace Workouts!

Master Club & Mace Training in just 7-Days!


The steel mace sumo squat + rotational flag press is a great exercise that challenges both the upper and lower body.

By widening your stance and externally rotating your feet, the sumo squat places greater emphasis on your hips compared to the traditional squat, which primarily targets the quads.

To increase the challenge, rotate the hips and pivot the feet at the bottom of the movement to perform a forward lunge to engage the quads.

And if you’re really up for a challenge, throw in a flag press to hit upper body too.

Teaching Points

  1. Start with your legs wide apart and feet externally rotated.
  2. Hold the mace in the rack position with your elbows tucked in and shoulders packed down.
  3. Keep the torso vertical with a straight line between your crown and coccyx.
  4. Ensure your knees track your toes and lower your hips towards the floor.
  5. Get as low as you can keeping good technique, then drive down through the heels, squeeze through the glutes and return to the standing position.

Common Problems & Solutions

Error: Internally or externally rotating the knees.
Correction. Ensure your knees stay in line with the toes.