GADA Mace Six Essential Exercises

GADA Mace Six Essential Exercises B4 You Go HEAVIER

‘ 한국어 번역 ‘

GADA Mace Six Essential Exercises B4 You Go HEAVIER. This video is a copy of the show that was recorded on FaceBook Live on the 1st of December 2016, with a complete list of all the exercises listed below the video on this page.

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. You need to fully understand 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

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.

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.
GADA Mace Six Essential Exercises GADA Mace Six Essential Exercises

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
  • 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

My thanks to Sanggyu Park for translating.

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Meet the Author

Paul Taras Wolkowinski

INDIAN CLUBS and how to use them. Traveling, researching and studying old books and manuals, has played a major part in my re-discovery of the Art of Indian Clubs Swinging. I practice four disciplines, Indian Clubs, Persian Meels, Gada Mace and Indian Jori Clubs. I have discovered a fascination for this form of exercise that has grown with proficiency. This website is dedicated to help you discover how to use Indian Clubs for exercise and fitness.