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The steel mace uppercut lunge is another great full body exercise. The upperbody is pushing and pulling simultaneously whilst the lower body is performing a lunge.

Teaching Points

  1. Start with your hands in an overhand grip and your feet hip width apart.
  2. Rotate the mace head around the outside of the hip and lock out the arms, keep the chest proud and shoulders packed and retracted.
  3. Take a large step forward and simultaneously pull the mace handle back whilst you drive the mace head up in an uppercut action.
  4. Finish the movement in the lunge position with the mace handle close to the face. Ensure your front knee is going past the front toe.
  5. Drive down through the heel on the leading leg whilst you squeeze through the glutes, return to the standing position.
  6. Repeat the movement.
  7. Change grips so that both sides are worked equally.

Common Problems & Solutions
Error: Knee going past toe in the bottom lunge position.
Correction: Fold the back knee to the floor and keep the torso as vertical as possible.