{"type":"video","version":"1.0","provider":"SproutVideo","provider_name":"SproutVideo","provider_url":"https://sproutvideo.com","title":"Even Press","html":"\u003ciframe class='sproutvideo-player' src='https://videos.sproutvideo.com/embed/d391d7b81718e5c15a/839210dbf1f13acc' width='630' height='354' frameborder='0' allowfullscreen referrerpolicy='no-referrer-when-downgrade' title='Video Player'\u003e\u003c/iframe\u003e","width":630,"height":354,"duration":15.458,"description":"Even Press Instructions\n\nStart Position:\nStand with your feet hip-width apart, holding the steel mace with one hand close to the mace head and the other hand towards the end of the handle in an overhand grip. Position the mace in a horizontal top placement at shoulder height. This even grip creates an balanced load.\n\nCore Engagement:\nBrace your core, keeping your spine neutral. Ensure your shoulders are down and back, avoiding any rounding of the upper back.\n\nPressing Movement:\nPress the mace straight up overhead with the hand closer to the mace head, fully extending your arm while maintaining a neutral wrist position. Keep your body stable and avoid flaring your ribs or arching your back. The uneven grip will require additional core activation to maintain balance.\n\nLowering Phase:\nSlowly lower the mace back down to the starting position, controlling the movement to prevent the mace from swinging or pulling you off balance. Focus on keeping your torso stable throughout the descent.\n\nRepetitions:\nComplete the desired number of reps on one side, then switch to the other side, ensuring that the even grip is maintained for each repetition.\n\nMuscle Groups \u0026amp; Rating:\nTargeted Muscle Groups: Shoulders (Deltoids), Triceps, Upper Chest, Core\nDifficulty Rating: Beginner to Intermediate","thumbnail_url":"https://cdn-thumbnails.sproutvideo.com/d391d7b81718e5c15a/839210dbf1f13acc/0/w_1280/poster.jpg?v=1750805879","thumbnail_width":1280,"thumbnail_height":720,"video_id":"d391d7b81718e5c15a"}