Staggered Row (Steel Mace)

A unilateral row variation performed in a staggered stance with a steel mace, increasing core demand and developing anti-rotation stability.

Instructions

1. Stand in a staggered stance with one foot forward and one foot back, holding a steel mace vertically with both hands at chest height.
2. Hinge slightly at the hips while maintaining an upright upper back, keeping the mace close to your body.
3. Row the mace toward your chest by retracting your scapula and driving your elbows backward.
4. Hold the peak contraction for a moment, then lower the mace in a controlled manner to the starting position.
5. Complete all repetitions before switching to the opposite staggered stance.

Tips

• The staggered stance increases core demand and anti-rotation stability requirements.
• Maintain neutral spine position throughout the movement to prevent excessive rotation.
• Focus on scapular retraction and rowing with your back rather than your arms.
• The asymmetric stance variation develops stability and strength unilaterally.
• Start with a lighter mace to master the movement pattern and stability requirements.