Diagonal Twists Instructions

Start Position:
Stand with your feet shoulder-width apart and hold the steel mace with both hands in over/over hand placement, positioning it to the side of your body in a rotated bottom body placement.
Engage your core and maintain a neutral spine with your shoulders relaxed and down.

Twist Phase:
Begin the movement by rotating your torso to one side, bringing the mace across your body in a diagonal direction. Your hips should follow the movement to maintain balance.
As you twist, keep your front arm extended and the back arm with a bend. Keep the mace steady, moving in a controlled manner.

Return Phase:
Slowly return to the starting position, bringing the mace back to the side.
Prepare for the next twist by engaging your core and stabilizing your posture.

Alternate Sides:
Perform the desired number of repetitions on one side, then switch to the other side to complete the set.
Focus on a smooth and controlled twist for each repetition.

Repetitions:
Complete the desired number of twists on each side, ensuring proper form and alignment throughout the exercise.

Muscle Groups & Rating:

Targeted Muscle Groups: Core (Obliques), Shoulders (Deltoids), Upper Back (Rhomboids, Trapezius)

Difficulty Rating: Intermediate