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Steel Mace Offset Squat

IntermediateStrengthTier T3

You stand with feet slightly wider than your shoulders and hold a steel mace across the front of your shoulders. You squat down, then stand back up.

Targets: Knee
Muscles: Quadriceps, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Start standing with the mace across the front of your shoulders.
  1. A man standing tall, a steel mace lying across the front of his shoulders with its weighted head to one side, his elbows pointing down.

    Step 1 of 3

    Stand with your feet slightly wider than shoulder width, toes turned slightly out, the mace held across the front of your shoulders, elbows pointing down, shoulders packed down and your abdominals and back braced.

  2. The same man in a deep squat, the steel mace still across the front of his shoulders, his knees over his toes and his heels on the floor.

    Step 2 of 3

    Start the squat by bending at the knees and hips, actively pulling yourself toward the floor, keeping your knees in line with your toes and your heels down.

  3. A man standing tall, a steel mace lying across the front of his shoulders with its weighted head to one side, his elbows pointing down.

    Step 3 of 3

    Stand with your feet slightly wider than shoulder width, toes turned slightly out, the mace held across the front of your shoulders, elbows pointing down, shoulders packed down and your abdominals and back braced.

Safety Information

Keep your spine neutral and your knees in line with your toes throughout. If a shoulder, back, hip, knee or ankle problem is present, or the squat causes pain, stop and ask a physical therapist, physician or qualified coach before using this exercise. Use the mace on a flat non-slip floor. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.