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Tips on how to properly perform the Steel Mace Extended Squat

Exercise Tips: Steel Mace Extended Squat

Written by Onnit Academy
May 1, 2014
Updated April 3, 2020
Category: Fitness
Tags: Core Legs Maces/clubs

The Steel Mace Extended Squat is an excellent, full body exercise that engages your lower body, core, and upper body all at once. While the basic squat exercise is great for your core and quads, extending a Steel Mace in front of your body changes the entire dynamic of the drill. This simple squat variation requires grip strength, shoulder strength, and additional core engagement to hold the Steel Mace in position for each rep. Perform in sets of 10-25 reps, or for a harder challenge, perform reps for 2 minutes while stopping for 5 seconds at the bottom of each rep.

Other Exercise Info

Tip Writer: Mark de Grasse

Exercise Demonstrator: Macy Ingram

Equipment: 15lb Steel Mace

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Onnit Academy is the most comprehensive database of information related to Unconventional Training, a unique new form of fitness methodology that focuses on functional strength, conditioning, and agility using the most efficient means and tools possible. The online database includes articles, videos, tutorials, and workouts featuring alternative implements like kettlebells, sandbags, steel maces, steel clubs, battle ropes, and more.
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