Gada Mace Six Essential Exercises B4 You Go HEAVIER

‘ 한국어 번역 ‘

I often get asked:-

When should I start using a heavier Gada/Mace?

I think that your prime objective should be complete swing mastery, using a gada that weighs up to 7kg or 15lbs. This means that you have to work on your technique and endurance.

Range of Motion

You need to fully understand the range of motion and how to use Push and Pull, in order to get the full benefits of swinging a gada/mace.

GADA Mace Six Essential Exercises B4 You Go HEAVIER

To my mind, you should be able to swing the traditional exercises and variations (listed below) for a minimum of 10 minutes non-stop.

10 Minute Sets

Once you have reached 10 minutes, you can step it up and aim for 15 minutes next, and then 20 minutes. All before stepping up to a gada that weighs 10kgs or 22lbs.

The exercises demonstrated in this video are done with a 7kg gada. Aim to swing each exercise for 1 minute.

All the exercises are listed below the video.

Warm-ups

Preparing your shoulders and elbows using Indian Clubs or Persian Meels.

10-2’s (traditional)

Grip change:- hands left over right (1 minute)

Grip change:- hands right over left (1 minute)

The MIX, 10-2’s & 360’s

10-2 > 360R > 10-2 360L and repeat

Grip change:- hands left over right (1 minute)

Grip change:- hands right over left (1 minute)

360’s (traditional)

First grip:- hands left over right

Swing to the RIGHT (1 minute)

Swing to the LEFT (1 minute)

Change grip:- hands right over left

Swing to the RIGHT (1 minute)

Swing to the LEFT (1 minute)

One arm 10-2’s with continuous hand changes

Hands are changed after each swing

The First grip:- hands left over right (1 minute)

Swing to the RIGHT (hand change)

Swing to the LEFT (hand change) (1 minute)

Change grip:- hands right over left

Swing to the RIGHT (hand change)

Swing to the LEFT (hand change)

One arm 360’s

Right (1 minute)

Left (1 minute)

One arm 10-2’s

Right (1 minute)

Left (1 minute)

Turns

Playing with TURNS

Rookie Mistakes

The PRETEND Swing – Centre chest swing – Unwanted Acceleration

Exposing your Elbows to Damage – Missing Triceps Extensions

 Click here to read Korean translation