Top 6 Steel Mace Leg Exercises - SET FOR SET

Top 6 Steel Mace Leg Exercises


by Kiel DiGiovanni August 20, 2017

Leg Day!! We know that people will find any excuse in the book to skip leg day in the gym but this steel mace leg workout is one that you will look forward to. This is the best steel mace lower body workout you will find! We’ve combined multiple sets of squats, lunges and more. This workout is sure to challenge your stamina and core strength.

It’s not the heavy weight that will challenge your legs, but the offset weight distribution that will keep your legs guessing. 

Complete 3 sets of 10 reps each exercise (both sides if it applies) with little to no rest in between. Are you ready?

Ladder Squat

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Stand straight, holding the mace towards the end of the handle.

Begin squatting down while simultaneously climbing your hands down the handle of the mace.

At the bottom of the movement, return back to starting position while climbing your hands up the handle.

Exchange Lunge

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 Stand upright while holding the mace with a underhand grip towards the head and an overhand grip towards the end of the handle.

Lunge forward with to the side that you're holding towards the head of the mace.

Return to starting position then perform a ballistic curl with the mace.

Repeat the first steps.

Clean Squat

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Stand straight while holding the mace at chest level with both hands using an overhand grip.

Perform a squat, then return to starting position.

Repeat the same movement with the mace head on the opposite side of your body.

Exchange Side Lunge

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Stand with your feet wider than shoulder width.

Grip the mace with an underhand grip towards the head and an overhand grip towards the end of the handle.

Move your butt down and back at 45 degrees while lowering the head of the mace down towards your straightened leg.

Return to starting position while performing a ballistic curl with the mace.

Repeat the first two steps.

Overhead Squat

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Start by standing straight holding the mace overhead with both hands using an overhand grip.

Perform a squat then return to starting position.

Repeat same movement with the mace head on the opposite side of your body.

 Curtsy Lunge

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Stand straight place the mace over your shoulder while holding it with a stacked overhand grip.

Perform a reverse lunge at a 45 degree angle.

Return to starting position.

Perform the same movement with the mace over your opposite shoulder.

 




Kiel DiGiovanni
Kiel DiGiovanni

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