Horizontal Middle Squat with Transition Instructions

Starting Position:
Stand with your feet shoulder-width apart, toes slightly turned out. Keep your chest up, shoulders back, and engage your core. Once in position, hold the steel mace in a horizontal middle body placement, with one hand in an under grip (near the mace head) and the other in an over grip (towards the end of the handle). This is called under-over hand placement.

Lowering Phase:
Initiate the squat by pushing your hips back as if sitting in a chair. Bend your knees and lower your body, keeping your weight evenly distributed between your heels and the balls of your feet. Keep the mace close to your body in the horizontal middle body placement, maintaining its alignment by firmly squeezing it with your hands.

Depth:
Lower yourself until your thighs are parallel to the floor or as low as your mobility allows while maintaining proper form. Make sure your knees are tracking over your toes and not collapsing inward.

Rising Phase:
Push through your heels to return to the starting position, extending your hips and knees at the same time until you are standing tall. As you rise, initiate the transition switch, moving the mace to the opposite side of your body while keeping it in the horizontal middle body placement.

Repetition: Repeat for the desired number of repetitions, ensuring you maintain control, proper alignment, and form with each squat. Continuing the transition at every rise.

Tips for Proper Form

• Keep your back straight: Avoid rounding your back or leaning too far forward.
• Look ahead: Keep your gaze forward to help maintain a neutral spine.
• Engage your core: This helps protect your lower back and maintain balance.
• Add tension to the mace: This helps maintain your mace in position.

Watch the “Modified Transition” video (found within your library) to practice the movement at a slower pace before trying the full transition, as demonstrated in the “Horizontal Middle Squat with Transition” video at normal speed.

Muscle Groups & Rating:

Targeted Muscle Groups: Quadriceps, Hamstrings, Glutes, Lower Back

Difficulty Rating: Beginner to Intermediate