Beginner Complex 2

Beginner Complex 2

Horizontal Top Squat to Overhead Press 

Starting Position:
Stand with your feet shoulder-width apart and your toes slightly turned out. Hold the steel mace in a horizontal top placement across your shoulders. Your hands should be slightly wider than shoulder-width apart. Engage your core, keep your chest up, and maintain a neutral spine.

Lowering Phase (Squat):
Begin by pushing your hips back and bending your knees to lower your body into a squat. Keep the mace steady and balanced across your shoulders, ensuring your weight is evenly distributed between your heels and the balls of your feet. Maintain an upright torso and make sure your knees track over your toes without caving inward.

Rising Phase (Squat):
Push through your heels to return to the starting position, extending your hips and knees simultaneously until you are standing tall. Maintain the mace in its horizontal position across your shoulders.

Transition to Overhead Press:
Once you are back in the standing position, press the steel mace upward from the horizontal top placement. Extend your arms fully, bringing the mace overhead. Your hands should be slightly wider than shoulder-width apart, with your elbows fully extended and the mace balanced overhead.

Lowering Phase (Overhead Press):
Slowly lower the mace back to the horizontal top placement across your shoulders, maintaining control and keeping your core engaged throughout the movement.

Repetition: Perform the desired number of repetitions, focusing on maintaining proper form and smooth transitions between the squat and overhead press. Ensure that the mace remains stable and balanced throughout each exercise phase.

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.