Barbarian Squat (Steel Mace)

A unilateral squat variation where a steel mace is held vertically on one side of the body, creating an asymmetric load and increased core demand.

Instructions

1. Stand with feet shoulder-width apart, holding a steel mace vertically in one hand at shoulder height (the “barbarian” grip).
2. Engage your core to counterbalance the asymmetric load.
3. Initiate the squat by bending your knees and hips, lowering your body until your thighs are approximately parallel to the ground.
4. Drive through your heels to return to the starting position, maintaining upright posture throughout.
5. Complete all repetitions on one side before switching the mace to the opposite hand.

Tips

• The asymmetric load significantly increases core demand, so start with a lighter mace.
• Focus on keeping your torso upright despite the off-center loading.
• This variation is excellent for addressing strength imbalances between sides.
• Progress gradually with this exercise as it demands high core stability.
• Keep the mace close to your body rather than allowing it to drift away.