Vertical Middle Squat 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 vertical middle body placement, with your hands in a stacked position.

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 vertical middle body placement, maintaining its alignment by firmly squeezing it with your hands in stacked position.

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:
Drive through your heels to return to the starting position, extending your hips and knees simultaneously until you are standing tall. Keep the mace in the same position throughout the entire movement.

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

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.

Note: Complete all repetitions, then switch the top hand placement for the next round to ensure balanced training. If you started with your left hand on top in the stacked hand position, switch to having your right hand on top for the next set.

Muscle Groups & Rating:

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

Difficulty Rating: Beginner to Intermediate