Beginner Complex 4

Beginner Complex 4

Horizontal Top Forward Lunge to Overhead Press

Starting Position:
Stand tall with your feet hip-width apart, holding the steel mace at the horizontal top body placement at chest height with both hands. Hands are in over / over hand placement. Keep your core braced, shoulders back and down, and your spine neutral.

Performing the Forward Lunge:
Step forward with your right foot into a lunge position. As you do this, bend both knees, lowering your body until your back knee is just above the ground.
Keep your torso upright and maintain the mace horizontally at chest level. Your front knee should align over your ankle and not extend past your toes.

Executing the Overhead Press:
While in the lunge position, press the steel mace overhead by extending your arms upward.
Make sure to push evenly with both arms, extending fully so that the steel mace toward the sky and your biceps are aligned to your ears. Keep your core engaged and avoid arching your back. This helps to stabilize your body and protect your lower back.

Lowering the Mace and Returning to Start:
Lower the steel mace back to the horizontal position in front of your chest. Push through your front heel to return to the starting position, bringing your right foot back to meet your left.

Repetition:
Repeat the movement until reps are completed on one side then move to other side, this time stepping forward with opposite foot and pressing the mace overhead in the lunge position.