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.

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

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.

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

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

My thanks to Sanggyu Park for translating

Read More…

Yours in Club and Gada Swinging

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Paul Taras Wolkowinski

6 comments… add one
  • Frank Colón Dec 4, 2016 @ 21:58

    Hey, Paul… thanks for publishing this Gada exercise sequence, man! As I personally find myself always “chomping at the bit” to accelerate my progress into heavier weight, this video is a good reminder of the value of concentrating on form!

    Cheers, and warmest regards from Rio!

    Frank

    • Paul Taras Wolkowinski Dec 8, 2016 @ 13:05

      Hi Frank,
      Thanks for your feedback I really appreciate it. Once you are confident with these exercises it’s well worth increasing the weight however, I would be conservative and increase the weight by 3 to 5kgs at a time.
      All the best
      Paul

  • Frank Colón Feb 23, 2017 @ 2:12

    Hi, Paul!

    Hey, man, I came back to review this demonstration, as there are so many valuable lessons to be gleaned from it!

    As I’m sure that you know, as one gets tired, one’s body begins to “compensate” in search of “an easy way out” of the discipline of using correct form. So, in viewing this demonstration as a “refresher course”, one is able to dispel the doubts that seep in during practice sessions! And, speaking for myself, I’ve found that it’s well worth it to put one’s pride aside and go back to a lighter mace for a while, in order to polish one’s technique!

    Cheers, my friend!

    Frank

  • Robert Beauchamp Mar 11, 2020 @ 16:39

    Hi Paul,

    Invaluable information, exactly what I have been looking for (and need) on progression and picked up many pointers on technique at the same time.

    Thanks for keeping this ‘alive’.

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