How to do Steel Mace Squats + Alternatives

The Steel Mace Squat is an effective full-body exercise that engages your lower body, core, grip, and upper body in a single fluid motion. These six variations of the steel mace squat are exactly what you need to make your next squat set more engaging if that’s one of your goals. In addition to working the major muscle groups, each repetition of these exercises also provides an excellent stretch for the shoulders and back. The stability and strength of both the shoulder girdle and the core can be improved through the use of these Steel Mace Exercises, which almost anyone can perform.

There are many different iterations of the Steel Mace Squat; all of them are full-body compound exercises, and the majority of them involve multiple planes of motion. All of the variations of the steel mace squat will work your lower body, upper body, core, and grip muscles in a synchronized manner. This is true despite the fact that each of the steel mace squat variations offers its own unique set of advantages, which we will discuss in more depth later. You are going to work on your muscular strength and endurance, as well as your balance and flexibility! Because of the way the mace is designed, the stabilizer complexes in your shoulders, hips, and trunk will all be worked out, which will lead to a significant improvement in the joint stability that you possess.

These Steel Mace Squat Variations are the ideal way to enliven your next workout, as they enable you to investigate your physical limits and put your abilities to the test.

For fitness instructors, the various types of steel mace squats presented here are ideal for use in steel mace classes and other forms of group training because they will undoubtedly motivate your students by testing their abilities in novel and engaging ways.

Flag Squat (NBMB)

Due to the fact that the Steel Mace will move away from your body as you perform this variation of the squat, it will be extremely difficult. Your core will need to be fully engaged in order to support you and enable you to accomplish what you are attempting to do.

The following is the proper form for the Steel Mace exercise:

• Squat down into your typical position with the mace held in a vertical position at the beginning of the exercise. Your hold should be firm, and you should position your hands so that they are in close proximity to one another.
• When you start to get into a squatting position, your arms will naturally begin to follow suit by coming out in front of you. When you have reached the bottom of your squat, your mace should be positioned so that it is facing directly in front of you.

Barbarian Squat (ONNIT)

Performing this squat while wielding your Steel Mace will unquestionably give you the impression that you are a barbarian.

The following is the proper form for the Steel Mace exercise:

Squat down into your typical position with the mace held in a vertical position at the beginning of the exercise. Your hold should be firm, and you should position your hands so that they are in close proximity to one another.

When you are ready, PUSH the steel mace behind you with a great deal of control (if you do not control the mace as it is heading back, you will hit your back or your ass), and then PULL forward and over while you are simultaneously squatting. Maintain as much coherence as you possibly can. When you have reached the lowest point of your squat, the mace should be in front of you at this point.

Thruster Squat

This is without a doubt one of the most useful drills in the overall competition. Steel Mace Thruster Squats are full-body, compound movements that will help you gain upper- and lower-body strength by working your quads, glutes, and shoulders. These exercises are performed in a squatting position with a mace in each hand. In addition, performing Thruster Squats will help you build a strong core and grip because maintaining your balance and maintaining control of the mace will require you to use both of these muscles throughout the entire movement. When you are performing this exercise, you need to keep your full attention on it at all times because you do not want the mace to approach you and hit you on the head. Holding the mace in a vertical position and pushing up straight above will require you to have stable and strong wrists in order to complete this exercise successfully. Your wrist strength will also be put to the test here.

Instructions for performing Thruster Squats:

• Your hands should be stacked at the base of the handle, and the mace should be held vertically in the center of your body. Your hands should be holding the mace at your navel.
• Squat ready position with feet hip-to-shoulder width apart and spine in neutral position. Perform a squat, and then press yourself up while simultaneously raising the mace up and over your head in a vertical position.