Horizontal Top Squat Instructions

Starting Position:
Stand with your feet shoulder-width apart and your toes slightly turned out. Hold the steel mace in a horizontal position, with the mace balanced on top of your shoulders. Your hands should be placed slightly wider than shoulder-width apart, with your elbows bent and the mace resting across your upper back. Engage your core, keep your chest up, and maintain a neutral spine.

Lowering Phase:
Begin the squat by pushing your hips back as if you’re sitting into a chair. Bend your knees and lower your body, keeping the steel mace steady and balanced across your shoulders. Make sure your weight is evenly distributed between your heels and the balls of your feet. Keep your torso upright and your knees tracking over your toes.

Depth:
Continue lowering until your thighs are parallel to the floor or as low as your mobility allows. Ensure your knees do not collapse inward and that the mace remains balanced at the “horizontal top” placement across your shoulders throughout the movement.
Rising Phase: Push through your heels to return to the starting position. Extend your hips and knees simultaneously until you are standing tall. Maintain the mace in its horizontal position across your shoulders throughout the entire movement.

Repetition:
Repeat for the desired number of repetitions, focusing on maintaining control, proper form, and stability with the steel mace throughout each squat.

Note: For these single-sided squats, complete all repetitions on one side before switching the mace to the other side and starting the reps for the opposite side.

Muscle Groups & Rating:

Targeted Muscle Groups: Quadriceps, Hamstrings, Glutes, Lower Back

Difficulty Rating: Beginner to Intermediate