Horizontal Middle Transition Instructions

Start Position:
Stand with your feet hip-width apart, maintaining a strong and upright posture. Hold the steel mace in a horizontal middle body placement.

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

Transition Phase:
Begin by smoothly transitioning the mace from one side of your body to the other. Start by moving the mace slowly from the horizontal middle position to the vertical middle position, then return it to the horizontal middle on the opposite side. The movement should create a smooth, arcing motion from side to side. Ensure the transition is fluid, steady, and deliberate throughout.

Repetitions:
Continue transitioning the mace side to side in a rhythmic pattern, focusing on maintaining control and proper form. Perform the desired number of transitions, ensuring even movement and balance.

Muscle Groups & Rating:

Targeted Muscle Groups: Forearms, Biceps, Grip

Difficulty Rating: Intermediate