Horizontal Overhead Squat Instructions

Starting Position:
Stand with your feet shoulder-width apart and your toes slightly turned out. Hold the steel mace overhead with both hands, keeping your arms fully extended (Horizontal Overhead Body Placement). Your grip should be slightly wider than shoulder-width, with the steel mace balanced directly above your head. Engage your core and maintain a neutral spine.

Lowering Phase:
Begin the squat by pushing your hips back as if you’re sitting into a chair. Bend your knees and lower your body while keeping the steel mace steady and aligned directly over your head. Maintain a slight bend in your elbows to ensure the mace remains balanced and your arms are active. Keep your weight evenly distributed through your heels and the balls of your feet.

Depth:
Lower yourself until your thighs are parallel to the floor or as low as your mobility allows. Ensure that your knees track over your toes without collapsing inward and that the steel mace stays centered and stable over your head.

Rising Phase:
Push through your heels to rise back up to the starting position, extending your hips and knees simultaneously. Keep the mace in the overhead position throughout the movement, ensuring it remains balanced and aligned with your shoulders.

Repetition: Repeat for the desired number of repetitions, focusing on maintaining control, proper form, and stability with the steel mace during each squat.

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.

Muscle Groups & Rating:

Targeted Muscle Groups: Quadriceps, Hamstrings, Glutes, Shoulders, Core, Upper Back

Difficulty Rating: Advanced