Alternating High Cross Press Instructions

A controlled, strength-focused press that flows side to side…training coordination, core control, and total-body stability.

Start Position:
Stand tall in your warrior-ready stance, feet shoulder-width apart, knees slightly bent, and posture grounded. Hold the mace in a High Cross position, with the mace head near one shoulder and the handle crossing your chest.

Core Engagement:
Brace your core and keep your spine neutral. Pull your shoulders down and back to stay out of your traps. This gives you a strong base for every press.

Press Phase (One Side):
Press the mace straight out from the High Cross position, extending fully. Keep the mace level and in that same cross alignment as you move forward and return. Control the motion both out and back; this isn’t about speed.

Transition Phase (Alternate Sides):
After returning the mace to your High Cross, smoothly guide it across to the other side. Once in position, press again. Continue alternating with intention, staying rooted through your stance.

Reps & Flow:
Alternate sides until you complete the desired number of total reps (e.g. 6–10 per side), or set a timer for 30–60 seconds of steady, flowing work.

Muscles Worked:

• Shoulders

• Chest

• Core (especially obliques)

• Lats

• Grip & forearms

Coach Note:
Don’t rush the transition, each press should feel solid and balanced. Visualize driving energy through your arms while staying calm and in control.