Deadlift (Steel Mace)

A hip hinge movement performed with a steel mace, where the asymmetric load requires significant core stabilization and posterior chain engagement.

Instructions

1. Place a steel mace on the ground in front of you with the heavy head pointing slightly away from your body.
2. Stand with feet hip-width to shoulder-width apart and bend your hips and knees to grip the mace near the lower portion of the handle.
3. Keep your chest up and back flat as you drive through your heels to lift the mace from the ground.
4. Extend your hips and knees simultaneously, standing upright at the top of the movement while holding the mace in front of your body.
5. Reverse the movement by bending at the hips and knees, lowering the mace back to the ground in a controlled manner.

Tips

• The heavy mace head creates significant asymmetric load; maintain core bracing throughout.
• Keep the mace close to your body during the lift for better mechanical advantage.
• Focus on a proper hip hinge rather than starting with your hips too low.
• Start with lighter maces to develop proper movement patterns and stability.
• This variation demands higher core stability than traditional deadlifts due to the offset loading.