THE RITES OF PASSAGE

TESTING YOUR ABILITIES

Onnit Academy has created a list of challenges which we call Rites of Passage. The Rites of Passage are designed to test a number of things, including (but not limited to) your physical abilities, mindset, and proficiency in the primary fitness tools. Many are drawn from military and law enforcement organizations, as well as a variety of alternative fitness companies.

The Rites of Passage are created to eliminate any and all forms of “cheating” that are typically seen in fitness competition, boiling down people’s physical and mental abilities to see who is truly “fit” (as defined by the Onnit Academy). The Rites of Passage do this by requiring you to meet specific standards in all areas of fitness, including strength, conditioning, agility, and balance during 24 tests utilizing 8 different training techniques (3 tests per technique). The techniques are all covered in the Onnit Academy Unconventional Training Certification Level 1: Bodyweight, Kettlebell, Steel Club, Steel Mace, Sandbag, Barbell, Suspension, and Battle Rope.

The following contains a list of all 24 tests, including a description, rules, and standards. There are two classes: Amateur and Alpha. In order to attempt the Alpha class, you’ll need to send us a video of yourself performing the Alpha Standard in at least three different tests. Otherwise, you’ll need to attempt the Rites of Passage in the Amateur class, meeting all Amateur standards to gain access to the Alpha level.

 Kettlebell Rites of Passage
 Sandbag/Steel Bell Rites of Passage
 Steel Mace Rites of Passage
 Steel Club Rites of Passage
 Battle Ring (Suspension) Rites of Passage
 Barbell Rites of Passage
 Battle Rope Rites of Passage
 Bodyweight Rites of Passage

KETTLEBELL RITES OF PASSAGE

LONG CYCLE TEST

The Kettlebell Long Cycle is a primary Kettlebell Sport (Girevoy Sport) movement that will test your full-body strength and endurance. Men in the Pro class will need to use double 24kg kettlebells; amateur men will need to use double 16kg kettlebells. Pro women will use double 16kg kettlebells; amateur women will use double 8kg kettlebells. Perform as many Long Cycle (Clean & Jerk) reps in 5 minutes. If you set down the weight, your set is finished.

WOMEN’S STANDARD

Duration	Reps	Alpha Weight	Amateur Weight	Alpha Standard	Amateur Standard
5 Minutes	Max	16 KG x 2	8 KG x 2	50 Reps	50 Reps

Other Details: You may put down the weight whenever you want.

MEN’S STANDARD

Duration	Reps	Alpha Weight	Amateur Weight	Alpha Standard	Amateur Standard
5 Minutes	Max	24 KG x 2	16 KG x 2	50 Reps	50 Reps

Other Details: You may put down the weight whenever you want.

ALTERNATING DOUBLE REVERSE LUNGE

The Alternating Double Rack Reverse Lunge Test is a 2-minute full-body strength endurance test. Men in the Alpha class will need to use double 24kg kettlebells: Amateur men will need to use 20kg kettlebells. Alpha women will use double 16kg kettlebells; Amateur women will use double 12kg kettlebells. Perform as many Alternating Double Rack Reverse Lunge reps in 2 minutes. If you set down the weight, your set is finished.

WOMEN’S STANDARD

Duration	Reps	Alpha Weight	Amateur Weight	Alpha Standard	Amateur Standard
2 Minutes	Max	20 KG x 2	12 KG x 2	25 Reps (each side)	25 Reps (each side)

Other Details: You can’t put the weight down.

MEN’S STANDARD

Duration	Reps	Alpha Weight	Amateur Weight	Alpha Standard	Amateur Standard
2 Minutes	Max	24 KG x 2	16 KG x 2	25 Reps (each side)	25 Reps (each side)

Other Details: You can’t put down the weight.

SINGLE SNATCH

The Single Kettlebell Snatch Test is commonly used in popular kettlebell certifications as graduation requirement.  It is a 5-minute full-body power endurance test.  Men in the Alpha class will need to use single 24kg kettlebell: Amateur men will need to use a 16kg kettlebell. Alpha women will use a 16kg kettlebell; Amateur women will use an 8kg kettlebell. Perform as many Single Kettlebell Snatch reps in 5 minutes. You may set the bells down and switch hands as many times as you like during the test.

WOMEN’S STANDARD

Duration	Reps	Alpha Weight	Amateur Weight	Alpha Standard	Amateur Standard
5 Minutes	Max	16 KG x 2	8 KG x 2	100 Reps	100 Reps

Other Details: You may put down the weight and can switch hands as many times as you want.

MEN’S STANDARD

Duration	Reps	Alpha Weight	Amateur Weight	Alpha Standard	Amateur Standard
5 Minutes	Max	24 KG x 2	16 KG x 2	100 Reps	100 Reps

Other Details: You may put down the weight and can switch hands as many times as you want. 

SANDBAG/STEEL BELL RITES OF PASSAGE

HEAVY GET UP

The Battle Bag Heavy Get Up is a dynamic, full body strength and conditioning exercise that will test every muscle in your body. Alpha men will need to use 150lbs; Amateur men will use 100lbs. Alpha women will use 75lbs; Amateur women will use 50lbs. Perform as many Heavy Get Ups as possible in 5 minutes.  You may switch sides and put the bag down as many times as you like during the test.

WOMEN’S STANDARD

Duration	Reps	Alpha Weight	Amateur Weight	Alpha Standard	Amateur Standard
5 Minutes	Max	75 lbs	50 lbs	13 reps	13 reps

Other Details: You may put down the weight whenever you want.

MEN’S STANDARD

Duration	Reps	Alpha Weight	Amateur Weight	Alpha Standard	Amateur Standard
5 Minutes	Max	150 lbs	100 lbs	13 reps	13 reps

Other Details: You may put down the weight whenever you want.

BATTLE BAG SPIN

The Battle Bag Spin Test incorporates a movement commonly used in Bulgarian Bag training.  The focus of overhead rotational strength is not commonly trained with other implements and can pose to be a very challenging new addition to your training.  Alpha men will need to use 50lbs; Amateur men will use 30lbs. Alpha women will use 30lbs; Amateur women will use 20lbs. Perform 150 Battle Bag Spins as fast as possible.  You may switch directions and put the bag down as many times as you like during the test. Your score is the total amount of time it takes to complete the reps.

WOMEN’S STANDARD

Duration	Reps	Alpha Weight	Amateur Weight	Alpha Standard	Amateur Standard
Max	100	30 lbs	20 lbs	3:30 Minutes	3:30 Minutes

Other Details: You may put down the weight whenever you want.

MEN’S STANDARD

Duration	Reps	Alpha Weight	Amateur Weight	Alpha Standard	Amateur Standard
Max	100	50 lbs	30 lbs	3:30 Minutes	3:30 Minutes

Other Details: You may put down the weight whenever you want.

SHOULDERING SQUAT

The Battle Bag Shouldering Squat Test requires a full-body explosive pull followed by a full range shouldered squat with a heavy bag.  The combination of the high power demand of the pull phase and the strength required to stabilize the unilateral load of the shouldered bag is sure to humble the strongest of competitors.  Alpha men will need to use 100lbs; Amateur men will use 80lbs. Alpha women will use 80lbs; Amateur women will use 50lbs. Perform as many Shouldering Squats as possible in 2 minutes.  You may switch sides and put the bag down as many times as you like during the test.

WOMEN’S STANDARD

Duration	Reps	Alpha Weight	Amateur Weight	Alpha Standard	Amateur Standard
2 Minutes	Max	80 lbs	50 lbs	25 Reps	25 Reps

Other Details: You may put down the weight whenever you want.

MEN’S STANDARD

Duration	Reps	Alpha Weight	Amateur Weight	Alpha Standard	Amateur Standard
2 Minutes	Max	100 lbs	80 lbs	25 Reps	25 Reps

Other Details: You may put down the weight whenever you want.

STEEL MACE RITES OF PASSAGE

360

The Steel Mace 360 is an iconic, ancient exercise involving a rotational movement. While it requires excellent wrist, elbow, and shoulder mobility, as well as core strength, performing maximal repetitions in 5-minutes also requires grip and forearm strength. Since you can’t put down the weight during the test, there is never a second where you won’t be working.

WOMEN’S STANDARD

Duration	Reps	Alpha Weight	Amateur Weight	Alpha Standard	Amateur Standard
5 Minutes	Max	15 lbs	10 lbs	150 Reps	100 Reps

Other Details: You can’t put the mace down.

MEN’S STANDARD

Duration	Reps	Alpha Weight	Amateur Weight	Alpha Standard	Amateur Standard
5 Minutes	Max	25 lbs	15 lbs	150 Reps	100 Reps

Other Details: You can put the mace down

OVERHEAD SQUAT

The Steel Mace Overhead Squat test requires shoulder and hip mobility, core strength/stability, and full body endurance. Making the test even harder is the off balanced nature of the Steel Mace, forcing you to stabilize the weight through further core engagement. You are required to do 100 repetitions as quickly as possible. While the weight would not be considered “heavy,” the form requirements and off balance weight make it difficult

WOMEN’S STANDARD

Duration	Reps	Alpha Weight	Amateur Weight	Alpha Standard	Amateur Standard
Max	100	15 lbs	15 lbs	6:30 Minutes	2:30 Minutes

Other Details: You can put the weight down. Amateur is done with weight on shoulders.

MEN’S STANDARD

Duration	Reps	Alpha Weight	Amateur Weight	Alpha Standard	Amateur Standard
Max	100	20 lbs	20 lbs	6:30 Minutes	2:30 Minutes

Other Details: You can put the weight down. Amateur is done with weight on shoulders.

PADDLE SWING

The Paddle Swing is a rotational Steel Mace exercise involving an explosive hip movement to blast the weight from the side of your lower body to a locked-out position overhead. During the 100 repetitions that you are required to do for this test, you’ll engage your obliques and serratas in a way that few other exercises can. Efficiency in this exercise requires a well-timed and coordinated full body movement.

WOMEN’S STANDARD

Duration	Reps	Alpha Weight	Amateur Weight	Alpha Standard	Amateur Standard
Max	100	15 lbs	10 lbs	3:00 Minutes	3:00 Minutes

Other Details:  Switch as many times as you want.

MEN’S STANDARD

Duration	Reps	Alpha Weight	Amateur Weight	Alpha Standard	Amateur Standard
Max	100	25 lbs	20 lbs	3:00 Minutes	3:00 Minutes

Other Details: Switch as many times as you want.

STEEL CLUB RITES OF PASSAGE

CLOCK SQUAT

The Clock Squat Test utilizes the Steel Club in a way that it truly excels.  No other tool makes lateral swinging motions as accessible as the club.  Alpha men will need to use a 45lb steel club; Amateur men will use a 25lb steel club. Alpha women will use a 25lb steel club; Amateur women will use a 15lb steel club. Perform as many Clock Squats as possible in a 5-minute period of time.  You may rest the club on your shoulder to rest as many times as you like during the test but may not set the club on the ground or the test is over.  The total number of counted repetitions will be your final score.

WOMEN’S STANDARD

Duration	Reps	Alpha Weight	Amateur Weight	Alpha Standard	Amateur Standard
5 Minutes	Max	25 lbs	15 lbs	100 Reps	100 Reps

Other Details: You can’t put down the weight.

MEN’S STANDARD

Duration	Reps	Alpha Weight	Amateur Weight	Alpha Standard	Amateur Standard
5 Minutes	Max	45 lbs	25 lbs	100 Reps	100 Reps

Other Details: You can’t put down the weight.

ALTERNATING PULLOVER CAST

The Alternating Pullover Test will require not only shoulder mobility but stability along the front line of the body to avoid loading the spine.  It is a full-body exercise that will challenge grip and coordination.  Alpha men will need to use a 45lb steel club; Amateur men will use a 25lb steel club. Alpha women will use a 25lb steel club; Amateur women will use a 15lb steel club. Perform 50 Alternating Pullovers on each side as fast as possible.  You may rest the club on your shoulder or on the ground as many times as you like during the test.  The total amount of time it takes to complete the test will be your final score.

WOMEN’S STANDARD

Duration	Reps	Alpha Weight	Amateur Weight	Alpha Standard	Amateur Standard
Max	100	25 lbs	15 lbs	4:00 Minutes	4:00 Minutes

Other Details: Can’t contact body during pull over or at the back of the rep.

MEN’S STANDARD

Duration	Reps	Alpha Weight	Amateur Weight	Alpha Standard	Amateur Standard
Max	100	45 lbs	25 lbs	4:00 Minutes	4:00 Minutes

Other Details: Can’t contact body during pull over or at the back of the rep.

ALTERNATING FRONT PRESS LUNGE

Core and shoulder stability are going to be tested on the Alternating Front Press Lunge Test.  Being able to lock out the arms at shoulder height while supporting the club in an upright position requires a lot of these two attributes.  What will also contribute to a good performance in this test is timing.  Alpha men will need to use a 35lb steel club; Amateur men will use a 25lb steel club. Alpha women will use a 15lb steel club; Amateur women will use a 10lb steel club. Perform 25 Front Press Lunges on each side as fast as possible.  You may rest the club on your shoulder or on the ground as many times as you like during the test.  The total amount of time it takes to complete the test will be your final score.

WOMEN’S STANDARD

Duration	Reps	Alpha Weight	Amateur Weight	Alpha Standard	Amateur Standard
Max	50	15 lbs	10 lbs	2:30 Minutes	2:30 Minutes

Other Details: Knee must touch the same time as elbow lockout.

MEN’S STANDARD

Duration	Reps	Alpha Weight	Amateur Weight	Alpha Standard	Amateur Standard
Max	50	35 lbs	25 lbs	2:30 Minutes	2:30 Minutes

Other Details: Knee must touch the same time as elbow lockout.

BATTLE RING (SUSPENSION) RITES OF PASSAGE

LAWNMOWER ROW

The Lawnmower Row is a rotational conditioning drill that has excellent carry over into martial arts. The test requires that you complete as many repetitions as you can within 5-minutes. The variation of the exercise you’ll be using involves an explosive hip movement from a lying position combined with a rapid pulling movement with both hands.

WOMEN’S STANDARD

Duration	Reps	Alpha Weight	Amateur Weight	Alpha Standard	Amateur Standard
5 Minutes	Max	NA	NA	80 Reps	50 Reps

Other Details: Shoulder has to touch the rope. Grab single ring.

MEN’S STANDARD

Duration	Reps	Alpha Weight	Amateur Weight	Alpha Standard	Amateur Standard
5 Minutes	Max	NA	NA	80 Reps	50 Reps

Other Details: Shoulder has to touch the rope. Grab single ring.

SINGLE LEG BURPEE

The 5-Minute Single Leg Burpee Test will challenge your conditioning like few other drills can.  Having one leg elevated in the Battle Rings while the other is working places a high demand on rotational stability.  Perform as many repetitions as possible aiming to balance the work on each side in the 5-minute work set.  The total number of counted repetitions will be your final score.

WOMEN’S STANDARD

Duration	Reps	Alpha Weight	Amateur Weight	Alpha Standard	Amateur Standard
5 Minutes	Max	NA	NA	60 Reps	40 Reps

Other Details: Full push up, jump must leave the ground.

MEN’S STANDARD

Duration	Reps	Alpha Weight	Amateur Weight	Alpha Standard	Amateur Standard
5 Minutes	Max	NA	NA	80 Reps	50 Reps

Other Details: Full push up, jump must leave the ground.

OBLIQUE CRUNCH TEST

The Suspended Oblique Crunch Tuck test is a core strength, hip flexibility, and conditioning drill. You’ll be required to perform as many repetitions as you can within 2-minutes, alternating sides with each movement.

WOMEN’S STANDARD

Duration	Reps	Alpha Weight	Amateur Weight	Alpha Standard	Amateur Standard
2 Minutes	Max	NA	NA	90 Reps	60 Reps

Other Details: Feet should be under the anchor point at the start while holding a push up position. For each rep, your knee should touch your opposite elbow as you raise your hips into the air. Men’s Standard

Duration	Reps	Alpha Weight	Amateur Weight	Alpha Standard	Amateur Standard
2 Minutes	Max	NA	NA	100 Reps	70 Reps

Other Details: Feet should be under the anchor point at the start while holding a push up position. For each rep, your knee should touch your opposite elbow as you raise your hips into the air.

BARBELL RITES OF PASSAGE

FRONT SQUAT YOUR BODYWEIGHT

This 2-minute test will challenge your strength endurance.  Grab a barbell loaded to your bodyweight and front squat it through a full range of motion for as many repetitions as you can over a 2-minute period of time.  The crease of the hips must break parallel and each rep will not be counted until full lock out is reached.  Once the allotted time has expired or if the bar is set down the test is over. The total number of counted repetitions is your final score.

WOMEN’S STANDARD

Duration	Reps	Alpha Weight	Amateur Weight	Alpha Standard	Amateur Standard
2 Minutes	Max	NA	NA	20 Reps	12 Reps

Other Details: Break parallel, once you put down the weight you are done.

MEN’S STANDARD

Duration	Reps	Alpha Weight	Amateur Weight	Alpha Standard	Amateur Standard
2 Minutes	Max	NA	NA	20 Reps	12 Reps

Other Details: Break parallel, once you put down the weight you are done.

1-ARM SUITCASE DEADLIFT

The deadlift is a staple strength skill but not everyone has explored the potential benefits of the 1-Arm Suitcase Deadlift.  This drill will challenge your lateral stability and fire off the corset of muscle around your spine.  Alpha men will need to use ⅔ bodyweight; Amateur men will use ½ bodyweight. Alpha women will use ½ bodyweight; Amateur women will use ⅓ bodyweight. Perform 15 repetitions of the 1-Arm Suitcase Deadlift per side as fast as possible.  You may switch sides and put the bar down as many times as you like during the test.  The total amount of time it takes to complete the test will be your final score.

WOMEN’S STANDARD

Duration	Reps	Alpha Weight	Amateur Weight	Alpha Standard	Amateur Standard
Max	30	1/2 Bodyweight	1/3 Bodyweight	1:15 Minutes	2:30 Minutes

Other Details: Must test both sides, weaker side is your score.

MEN’S STANDARD

Duration	Reps	Alpha Weight	Amateur Weight	Alpha Standard	Amateur Standard
Max	30	2/3 Bodyweight	1/2 Bodyweight	1:15 Minutes	2:30 Minutes

Other Details: Must test both sides, weaker side is your score.

1-ARM AXLE SQUAT PRESS

The 1-Arm Axle Squat Press is performed off of a levered axis.  This requires a different line of force that conventional exercise that will challenge both the upper and lower body.  Alpha men will need to use 45lb ; Amateur men will use a 25lb. Alpha women will use 20lb; Amateur women will use 10lb. Perform 25 repetitions of the 1-Arm Axle Squat Press per side as fast as possible.  You may switch sides and put the bar down as many times as you like during the test.  The total amount of time it takes to complete the test will be your final score.

WOMEN’S STANDARD

Duration	Reps	Alpha Weight	Amateur Weight	Alpha Standard	Amateur Standard
1 Minute	Max	20 lbs	10 lbs	50 Reps	50 Reps

Other Details: Must touch each hip, and elbows must lock at top.

MEN’S STANDARD

Duration	Reps	Alpha Weight	Amateur Weight	Alpha Standard	Amateur Standard
1 Minute	Max	45 lbs	25 lbs	50 Reps	50 Reps

Other Details: Must touch each hip, and elbows must lock at top.

BATTLE ROPE RITES OF PASSAGE

DOUBLE ROPE SLAM (25 FOOT ROPE)

The Double Rope Slam test involves a coordinated full body movement to produce a wave strong enough to lift the rope 18-inches off the ground. Unlike the Tsunami test, you’ll be using a heavy rope which will require more power to be put into each repetition. Success will depend on your ability to create consistent, powerful waves using your entire body.

WOMEN’S STANDARD

Duration	Reps	Alpha Weight	Amateur Weight	Alpha Standard	Amateur Standard
45 Seconds	Max	2.0″	1.5″	60 Reps	60 Reps

Other Details: Each rep measured by hitting 18″ safety bar on weight cage.

MEN’S STANDARD

Duration	Reps	Alpha Weight	Amateur Weight	Alpha Standard	Amateur Standard
45 Seconds	Max	2.5″	2.0″	60 Reps	60  Reps

Other Details: Each rep measured by hitting 18″ safety bar on weight cage.

SINGLE ROPE TSUNAMI SLAM

The 1-Minute Battle Rope Tsunami is a full-body conditioning test that will challenge the abilities of the hardest individuals. Men will use a 2-inch thick, 50-foot long manila Battle Rope and will walk in 5-feet. Women will use a 1.5-inch thick, 50 oot manila battle rope and will walk in 2 feet. This test requires more than a full body waving action; it requires that you create a consistent, lasting wave motion, taxing your grip strength, core strength, and overall endurance levels.Women’s Standard

Duration	Reps	Alpha Weight	Amateur Weight	Alpha Standard	Amateur Standard
60 Seconds	Max	1.5″+5′ walk in	1.5″+2′ walk in	60 Reps	60 Reps

Other Details: Must get double knot at end of rope off the ground for each rep.

MEN’S STANDARD

Duration	Reps	Alpha Weight	Amateur Weight	Alpha Standard	Amateur Standard
60 Seconds	Max	2″+5′ walk in	2″+2′ walk in	60 Reps	60 Reps

Other Details: Must get double knot at end of rope off the ground for each rep.

IN & OUT WEIGHTED PLANK WALK

The In & Out Plank Walk tests core strength and stability, upper body coordination and agility, and full body conditioning. It involves holding a Plank Position and balancing a Steel Bell on the small of your back while travelling sideways. As you travel sideways, you’ll be required to move your hands from one side of a Battle Rope to the other. The length of the rope is 50 feet and you’ll need to travel to one side then back; if the Steel Bell falls off your back while you’re travelling, you’ll need to put it back in place before progressing.

WOMEN’S STANDARD

Duration	Reps	Alpha Weight	Amateur Weight	Alpha Standard	Amateur Standard
Max	100 FT	20	10	40 Seconds	1:00 Minute

Other Details: Must maintain plank and both hands must cross to one side for each rep, double rope set up.

MEN’S STANDARD

Duration	Reps	Alpha Weight	Amateur Weight	Alpha Standard	Amateur Standard
Max	100 FT	30	20	40 Seconds	1:00 Minute

Other Details: Must maintain plank and both hands must cross to one side for each rep, double rope set up.

BODYWEIGHT RITES OF PASSAGE

STRICT PUSH UP

The 2-Minute Max Push Up Test is a staple of physical exams used by the military and law enforcement. Each Push Up rep must be performed with strict form, lowering your body each time to within 2-inches of the ground and locking out your arms at the top. Rest can be taken as many times as necessary during the exam.  The total number of counted repetitions is your final score.

WOMEN’S STANDARD

Duration	Reps	Alpha Weight	Amateur Weight	Alpha Standard	Amateur Standard
2 Minutes	Max	NA	NA	65 Reps	45 Reps

Other Details: Use 50lb Steelbell as a measure of depth. Lockout at top, shoulder width apart for hands.

MEN’S STANDARD

Duration	Reps	Alpha Weight	Amateur Weight	Alpha Standard	Amateur Standard
2 Minutes	Max	NA	NA	100 Reps	60 Reps

Other Details: Use 50lb Steelbell as a measure of depth. Lockout at top, shoulder width apart for hands.

STRICT PULL UP

The Strict Pull Up Test is another exam that has its roots in the military and law enforcement.  Each Pull Up rep must be performed through a complete range of motion from complete arm lock to chin over the bar.  Perform as many repetitions as possible without kipping or dropping from the bar.  The total number of counted repetitions is your final score.

WOMEN’S STANDARD

Duration	Reps	Alpha Weight	Amateur Weight	Alpha Standard	Amateur Standard
Max	Max	NA	NA	8 Reps	5 Reps

Other Details: Tactical grip, full lock out at bottom, chin over bar at top.

MEN’S STANDARD

Duration	Reps	Alpha Weight	Amateur Weight	Alpha Standard	Amateur Standard
Max	Max	NA	NA	20 Reps	12 Reps

Other Details: Tactical grip, full lock out at bottom, chin over bar at top.

PISTOL SQUAT

The Pistol Squat Test will challenge not only strength but balance and flexibility as well.  Each repetition must be completed without touching the elevated foot to the ground and must be full range of motion breaking parallel at the bottom and standing completely tall at top.  Perform as many repetitions as possible in 5 minutes.  The total number of counted repetitions is your final score.

WOMEN’S STANDARD

Duration	Reps	Alpha Weight	Amateur Weight	Alpha Standard	Amateur Standard
5 Minutes	Max	NA	NA	60 Reps	60 Reps

Other Details: Break Parallel. Amateur may use steel mace to assist.

MEN’S STANDARD

Duration	Reps	Alpha Weight	Amateur Weight	Alpha Standard	Amateur Standard
5 Minutes	Max	NA	NA	75 Reps	75 Reps

Other Details: Break Parallel. Amateur may use steel mace to assist.