Front Raise Instructions

Start Position:
Stand with your feet hip-width apart and maintain a strong, upright posture. Hold the steel mace with both hands, keeping your arms extended and the mace positioned in front of your thighs (horizontal bottom body placement), with your palms facing down in over/over hand placement. Your grip should be just outside shoulder-width apart.

Core Engagement:
Brace your core, keeping your spine neutral. Ensure your shoulders are relaxed and down, avoiding any shrugging or rounding of the upper back.

Raising Phase:
Slowly lift the mace straight up in front of you, keeping your arms fully extended. Raise the mace until it reaches shoulder height, maintaining control and alignment throughout the movement. Ensure that the motion is smooth and steady, without any jerking or swinging.

Lowering Phase:
Gently lower the mace back to the starting position in front of your thighs, controlling the descent to prevent the mace from dropping too quickly. Maintain your core engagement and proper posture throughout.

Repetitions:
Perform the desired number of repetitions, focusing on controlled movements and proper form. Avoid using momentum, and keep the movement steady and deliberate.

Muscle Groups & Rating:

Targeted Muscle Groups: Shoulders (Anterior Deltoids), Upper Chest, Core (for stabilization)

Difficulty Rating: Intermediate