Weighted Steel Mace Squat

Muscles worked

Setup

1. Stand with feet shoulder-width apart, toes slightly pointed out for comfort.
2. Hold the steel mace in a 'front rack' position across your chest, with one hand gripping near the weighted head and the other at the end of the handle.
3. Keep the mace horizontal and close to your collarbone, with your elbows tucked in tight to your ribs.
4. Engage your core and pull your shoulder blades back and down to create a stable shelf.

How to do it

1. Inhale as you lower your hips back and down, keeping your chest upright and ensuring the mace remains perfectly level.
2. Descend until your thighs are at least parallel to the floor, keeping your knees tracking in line with your toes.
3. Exhale and drive through your mid-foot and heels to return to a full standing position.
4. Perform half of your reps with the mace head on one side, then switch hand positions to balance the offset load.

Form checklist

• Keep the mace handle perfectly horizontal; do not let the weighted head dip.
• Maintain a neutral spine and avoid letting the offset weight pull your torso into a side-bend.
• Keep your elbows tucked to engage the lats and stabilize the upper body.
• Ensure your weight remains evenly distributed between both feet despite the asymmetrical load.

Pro tips

• Actively 'crush' the mace handle and try to pull it apart to create full-body tension and better engage the lats and deltoids.
• Focus on 'anti-rotation' by squeezing the glute and oblique on the side opposite the mace head to keep the hips and shoulders square.

Make it harder

• Slide your 'choked up' hand further down the handle toward the tail to increase the lever arm and stability demand.
• Add a 3-second pause at the bottom of the squat to maximize time under tension and core recruitment.

Frequently asked

What muscles does the weighted steel mace squat work?

The weighted steel mace squat primarily targets the glutes, hamstrings, and quadriceps, and also works the erector spinae and obliques as secondary muscles.

What equipment do you need for the weighted steel mace squat?

The weighted steel mace squat uses steel mace.

Is the weighted steel mace squat good for beginners?

The weighted steel mace squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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