Squat with 360 (Steel Mace)

An advanced compound movement combining a squat with a full 360-degree mace rotation, requiring power, stability, and coordination.

Instructions

1. Stand with feet shoulder-width apart, holding a steel mace vertically with both hands near the center of the handle.
2. Descend into a squat position by bending your hips and knees, lowering until your thighs are approximately parallel to the ground.
3. From the bottom of the squat, explosively drive upward through your heels while simultaneously rotating the mace in a full 360-degree circle around your body.
4. Complete the rotation before returning to the starting position.
5. Repeat for the desired number of repetitions with controlled tempo.

Tips

• This is an advanced movement; master basic mace exercises and standard squats before attempting this variation.
• The explosive drive from the bottom of the squat generates power for the rotation.
• Maintain core bracing throughout to control the rotational forces.
• This movement combines strength, power, and coordination in a demanding compound exercise.
• Start with a lighter mace and controlled speed before increasing intensity.