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Mace Barbarian Squat

IntermediateStrengthTier T3

A squat holding a mace out in front. You hold the mace level with your hands low on the handle, lower into a squat with heels down and straight spine, and 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

  1. A man standing tall holding a mace extended straight out in front on a low grip.

    Step 1 of 4

    Hold the mace extended straight out in front of you, hands as low on the handle as you can control.

  2. A man at the bottom of a squat, the mace still extended level out in front.

    Step 2 of 4

    Lower into the squat with your heels down and spine straight - the mace still held out level, never tipping.

  3. A man rising back to standing from the squat, the mace still extended level in front.

    Step 3 of 4

    Drive back up to standing with the mace still held out level - heels down, spine straight.

  4. A man standing tall holding a mace extended straight out in front on a low grip.

    Step 4 of 4

    Hold the mace extended straight out in front of you, hands as low on the handle as you can control.

Safety Information

Practise only in a clear open space with nothing and nobody inside the swinging implement's arc. Anyone with a shoulder, elbow, wrist, hip or back problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Repeat only within a comfortable range and stop on unusual pain or fatigue. 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.