Kayaks Instructions

Start Position:
Sit on the floor with your knees slightly bent and feet flat on the ground, leaning back slightly to engage your core.
Hold the steel mace horizontally with both hands, with one hand near the mace head and the other toward the end of the handle.
Your arms should be extended in front of you, and your core should be engaged to maintain balance.

Core Engagement:
Tighten your core to support your lower back and maintain balance. Avoid rounding your shoulders or hunching forward.
Keep your feet planted or slightly lifted off the ground for a more challenging variation.

Rotating Phase:
Begin rotating the steel mace to one side, mimicking the motion of paddling a kayak. Keep your arms extended and your shoulders stable as you twist from your core.
Rotate back to the center and then twist to the opposite side, moving in a controlled, fluid motion.

Movement Control:
Focus on using your core muscles to rotate, keeping your arms straight and the mace horizontal throughout the movement. Keep the movement smooth and avoid jerking or leaning too far to either side.

Repetitions:
Perform the desired number of repetitions, alternating from side to side in a controlled, rhythmic motion.
Keep your breathing steady and your core engaged for the entire exercise.

Muscle Groups & Rating:
Targeted Muscle Groups: Core (particularly Obliques), Shoulders (for stabilization), Forearms, Biceps, Lower Back

Difficulty Rating: Intermediate