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Steel Mace Barbarian Squat Exercise

Steel Mace Exercise: Barbarian Squat

Written by
June 26, 2014
Updated May 15, 2016


The Steel Mace Barbarian Squat is a full body exercise that incorporate your lower body, core, grip, and upper body in one coordinated movement. If you’re looking to make your next squat set more interesting, this Steel Mace exercise will deliver! In addition to working the major muscle groups, this exercise also provides an excellent shoulder and back stretch during each repetition.

Exercise Steps

Step 1: Stand with your feet slightly more than shoulder width apart, holding the Steel Mace in front of you with both hands. Slowly put the Steel Mace behind your back by going over one shoulder, be careful not to hit the back of your body with the head of the Steel Mace. Keep your elbows in and core tight.

Step 2: Rapidly pull the Steel Mace back over your shoulder while simultaneously dropping into a deep squat. The Steel Mace should be completely vertical during the squat portion of the exercise. Keep your core tight and elbows near your sides.

Step 3: As soon as you hit the bottom of the squat, begin rising while putting the Steel Mace back over one shoulder. Do this in a controlled manner in order to avoid hitting your back with the Steel Mace at the top of each rep.

Tips & Safety: The farther your hands are apart, the easier the drill will be, especially during the pull over portion of the exercise. Avoid the temptation to try to pull the Steel Mace directly over your head; this is dangerous and should be avoided at all weights.

Onnit Academy is the most comprehensive database of information related to Unconventional Training, a unique new form of fitness methodology that focuses on functional strength, conditioning, and agility using the most efficient means and tools possible. The online database includes articles, videos, tutorials, and workouts featuring alternative implements like kettlebells, sandbags, steel maces, steel clubs, battle ropes, and more.
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