Intro
Hey guys, welcome to this week’s video, where I’ll be going through 3 favourite mace lower body exercises, demonstrating how the mace is not only great for working the grip, core, and upper body, but also a fantastic tool for strengthening the lower body.
Now obviously, if you want to load up with a real heavy weight, a barbell is the way to go.
But the mace’s leverage and its ability to unilaterally load the body offer some unique training benefits.
Power Squat
The power squat targets the legs and core. Placing the load on one side of the body creates rotational and side bending torque on the trunk as your body is forced to counter the weight.
This is one of the key reasons why unilaterally loading the body is so beneficial to building a strong core.
I like to use a really heavy mace and perform this exercise for a lower rep range of between 6-10 reps.
Trailblazer Squats
This is another excellent exercise that not only hits the legs, but also targets the core through both rotation and anti-rotation. Trailblazer squats are also multi-planar, meaning they work more than one plane of motion.
The upper body is working in the transverse plane (rotational), whilst the lower body is working in the sagittal plane (linear).
This is a fun movement that can really get the heart pumping. I like to use a lighter weight and perform this exercise for time or a higher rep range of 20+ reps.
360 to Offset Front Squat
Similar to the power squat where you’re unilaterally loaded, the 360 offset front squat is another great exercise for both the legs and core.
The 360 part of the movement adds an upper body element to the exercise and makes the exercise more dynamic.
This movement works greatest within a flow, or can be performed for both reps and time.
