Overhead March Instructions

Start Position:
Stand with your feet hip-width apart, holding the steel mace with both hands in an overhead position.
Ensure your grip is balanced, with one hand closer to the mace head and the other at the end of the handle. The mace should be vertical above your head.
Maintain an upright posture with your core engaged, shoulders down and back, and your spine neutral.

Core Engagement:
Tighten your core muscles to keep your body stable and avoid arching your lower back.
Keep your ribs tucked and avoid flaring them out as you hold the mace overhead.

Marching Phase:
Begin lifting one knee up towards your waist, keeping the other leg stable on the ground. Alternate legs in a marching motion.
Focus on lifting your knees as high as possible without compromising your posture or losing control of the mace.

Stability:
Keep the steel mace steady and balanced overhead as you march.
Avoid swaying or leaning back—your core should do most of the work to keep you stable.

Repetitions:
Perform the desired number of marches on each leg, keeping control throughout the movement. Maintain an even pace and proper form.

Muscle Groups & Rating:
Targeted Muscle Groups: Shoulders (Deltoids), Core, Hip Flexors, Quadriceps

Difficulty Rating: Intermediate