Thruster (Steel Mace)

A full-body compound movement combining a squat with an overhead press using a steel mace, demanding power and coordination.

Instructions

1. Stand with feet shoulder-width apart, holding a steel mace vertically with both hands near the center of the handle at chest height.
2. Descend into a squat by bending your hips and knees, lowering until your thighs are approximately parallel to the ground.
3. Explosively drive upward from the squat position, simultaneously pressing the mace overhead as you stand.
4. Fully extend your arms at the top, then lower the mace back to chest height as you descend into the next squat.
5. Repeat for the desired number of repetitions in one continuous flowing motion.

Tips

• This demanding movement requires coordination between lower and upper body.
• The explosive drive from the squat powers the overhead press.
• Maintain upright torso position throughout, avoiding excessive forward lean.
• Start with a lighter mace to develop proper timing and movement coordination.
• This is an advanced exercise; ensure proper squat and press mechanics before combining them.