Why use a Mace?
And what is it anyway?
In the realm of fitness and strength training, there is a constant search for innovative exercises that challenge the body in new and effective ways. One of our favorites here at DSC is the Mace Switch Squat. Combining elements of traditional squats with the unique mechanics of a mace, this exercise offers a dynamic and functional approach to building strength, stability, and flexibility. Let’s get into it!
What is the Mace Switch Squat?
The Mace Switch Squat is a squat variation that incorporates the use of a mace. And the mace provides an asymmetrical load or off center, challenging the body to stabilize and engage the muscles in a unique way.
Why do we love it?
- Full-body engagement: The Mace Switch Squat activates multiple muscle groups simultaneously, including the lower body, core, shoulders, and grip strength. This compound movement promotes a functional approach to strength training, mimicking the demands placed on the body in daily activities or sports.
- Core stability and balance: Holding the mace off-center during the squat requires the core muscles to work harder to maintain stability and balance. This activation enhances core strength, improves posture, and reduces the risk of injury in other exercises and everyday movements.
- Shoulder and grip strength: As the mace moves through space during the exercise, the shoulders and grip are constantly challenged to stabilize and control the load. This results in improved shoulder stability and increased grip strength, which can have significant benefits for athletes and weightlifters.
- Improved flexibility and range of motion: The Mace Switch Squat encourages a deep squat position, promoting flexibility in the hips, ankles, and lower back. Over time, this exercise can help improve your overall range of motion and enhance your performance in other exercises, such as deadlifts and lunges.
What is the proper technique?
- Begin by standing with your feet shoulder-width apart, holding the mace horizontally across your body, parallel to the ground. One hand should be closer to the mace’s weighted end, while the other hand is near the opposite end.
- Keep your chest up, engage your core, and initiate the squat by bending at the hips and knees, lowering your body toward the ground. Maintain a neutral spine throughout the movement. Think, chest up or proud.
- As you descend into the squat, simultaneously switch your grip on the mace, bringing the hand closer to the weighted end to the other side. This transition should happen smoothly and efficiently.
- At the bottom of the squat, ensure that your thighs are parallel to the ground or slightly below, and your knees are tracking in line with your toes.
- Push through your heels and drive upward, returning to the starting position while simultaneously switching the mace grip back to the original position.
Things to consider when using the Mace.
- Start with a lighter mace: Begin with a lighter mace to familiarize yourself with the movement pattern and build strength gradually. Once you have mastered the technique, you can gradually increase the weight of the mace.
- Focus on form and control: Proper technique is crucial to avoid injury. Maintain a neutral spine, keep your core engaged, and ensure your knees track in line with your toes during the squat. Avoid excessive leaning or twisting movements.
- Progress gradually: Like any exercise, progress gradually to allow your body to adapt. Increase the weight or repetitions incrementally to challenge yourself while avoiding overexertion.
The Mace Switch Squat is a challenging and dynamic exercise that can take your strength, mobility and athleticism to new heights. By incorporating the mace’s asymmetrical load, this exercise engages multiple muscle groups, enhances stability, and improves flexibility. Remember to prioritize safety, focus on technique, and gradually increase the intensity to maximize the benefits of this unique squat variation.
Want to give the Mace a try? Join our 8 Week Summer Shred Nutrition and Fitness Challenge today!