Mastering the Indian Mace: A Step-by-Step Guide to Powerful Workouts

Strength isn’t just about lifting heavy weights — it’s about control, coordination, and the ability to move your body efficiently through space. Long before the modern gym era, Indian wrestlers, warriors, and yogis trained for real-world strength using a powerful and ancient tool — the Indian Mace, also known as the Gada.

At The Great Indian Workout, we’re proud to bring this ancient tradition into the modern fitness world. The Indian Mace isn’t just equipment — it’s a movement philosophy. Its design, training style, and rhythm challenge your strength in ways no machine can. This guide will help you understand how to master the Indian Mace — step-by-step — so you can build functional strength, endurance, and mobility while reconnecting with India’s legendary warrior culture.

The Origin of the Indian Mace: Strength Born from Tradition

The Gada has deep roots in Indian physical culture. It was the weapon and training tool of choice for legendary warriors such as Hanuman and Bhima, both symbols of power, devotion, and focus.

In ancient times, Indian wrestlers (Pehlwans) swung the Gada daily to build the shoulder endurance, grip strength, and core stability needed for combat. The Gada wasn’t just about brute force — it taught rhythm, control, and mental discipline.

At The Great Indian Workout, we’ve reimagined this timeless tool for modern use — keeping its authentic design while ensuring perfect weight balance and smooth swing mechanics for safe and effective training.

Why Train with the Indian Mace?

Modern fitness often isolates muscles — a bicep curl here, a leg press there. But real-world movement doesn’t work that way. The Indian Mace builds functional strength, training your body as one coordinated unit.

Here are a few benefits of training with the Indian Mace:

• Full-Body Strength: Engages shoulders, arms, back, and core simultaneously.
• Improved Joint Health: The swinging motion enhances shoulder and wrist mobility, reducing stiffness.
• Better Grip and Endurance: The offset weight challenges grip strength and forearm endurance.
• Enhanced Coordination: Builds rhythm, timing, and control — improving athletic performance.
• Mental Focus: The repetitive swings and breathing rhythm bring a meditative flow, reducing stress.

In short, the Indian Mace is not just a workout — it’s movement therapy for the body and mind.

Choosing the Right Mace for Your Training

Before starting, it’s crucial to select a mace that matches your current fitness level. At The Great Indian Workout, we offer handcrafted wooden and steel Gadas in various weights and designs.

Here’s how to choose:

• Beginners: Start with a lighter mace (4–6 kg). Focus on form and control.
• Intermediate: Move up to 8–10 kg once your swing mechanics improve.
• Advanced: Experienced lifters can challenge themselves with 12 kg or heavier maces for endurance and power training.

Tip: Always prioritize control over weight. Mastering technique with lighter Gadas ensures long-term progress without injury.

Getting Started: Proper Grip and Posture

The Indian Mace demands full-body engagement, starting from your grip.

• Grip: Hold the mace near the end of the handle with both hands close together. Your dominant hand should be on top.
• Stance: Stand tall with your feet shoulder-width apart and core engaged.
• Posture: Keep your spine neutral, shoulders relaxed, and knees slightly bent.

Remember, the mace isn’t meant to be “lifted” — it’s meant to flow.

Step-by-Step: Basic Mace Movements

Here’s a breakdown of fundamental exercises to get started with your Gada:

The 360-Degree Swing (Traditional Hanuman Swing)

The most iconic move in mace training, this exercise builds shoulder endurance, grip strength, and core stability.

How to do it:

1. 1. Hold the mace vertically in front of your body.
   2. Swing it behind your head, keeping your elbows close to your body.
   3. Circle it around your head and bring it back to the front.
   4. Repeat in both clockwise and counterclockwise directions.

Tip: Focus on smooth, controlled swings. Your core should remain tight throughout.

The 10-to-2 Swing

Named after the clock positions, this move improves coordination and shoulder strength.

How to do it:

1. 1. Hold the mace upright at “12 o’clock.”
   2. Swing it down to your right side (“2 o’clock”), around your back, and up to the left side (“10 o’clock”).
   3. Reverse the movement to complete one rep.

Why it works:

This movement mimics natural shoulder rotation and is excellent for mobility and stability.

Front Swings (Power Swings)

A great movement for beginners to build strength before attempting circular swings.

How to do it:

1. 1. Hold the mace vertically in front of you.
   2. Swing it forward and backward in a controlled motion.
   3. Keep your arms extended slightly and avoid overextending the shoulders.

Benefits:

Improves grip endurance, forearm strength, and timing.

Lateral Swings (Side-to-Side Rotations)

These engage the obliques, hips, and core muscles.

How to do it:

1. 1. Hold the mace at shoulder height.
   2. Swing it side to side in a smooth arc.
   3. Keep your torso stable and move through the shoulders and arms.

Why it works:

Excellent for building rotational strength and balance.

Structuring a Mace Workout

You can easily integrate Indian Mace exercises into your existing routine or use them as a standalone workout.

1. Sample 20-Minute Routine:
2. Warm-up: 5 minutes of arm circles, wrist rolls, and stretches.
3. 360-Degree Swings – 3 sets of 10 reps each side.
4. 10-to-2 Swings – 3 sets of 8 reps.
5. Lateral Swings – 2 sets of 15 reps.
6. Front Swings – 2 sets of 10 reps.
7. Cool-down: Gentle shoulder stretches and deep breathing.
8. Perform this routine 3–4 times a week for best results.

Safety Tips for Mace Training

1. Start slow: Master technique before increasing weight or speed.
2. Warm up properly: Cold shoulders are prone to injury.
3. Maintain space: Ensure you have enough room for full swings.
4. Focus on form: Controlled, rhythmic movement is key.
5. Listen to your body: Stop if you feel discomfort or pain.
6. Consistency and patience are more important than intensity.

Beyond the Workout: The Mindful Strength of the Indian Mace

Training with the Gada is not just about building muscle — it’s about cultivating mindfulness. The rhythmic, circular motion requires focus and breathing control, turning every workout into a form of meditation.

It’s easy to see why Indian yogis and warriors used the Gada — it trains both body and mind. With regular practice, you’ll find greater coordination, calmness, and presence — qualities that extend beyond your workout into everyday life.

The Great Indian Workout: Where Tradition Meets Innovation

At The Great Indian Workout, we’re passionate about reviving India’s ancient strength practices and making them accessible to everyone. Our handcrafted Indian Maces are made with precision, balance, and durability — blending heritage craftsmanship with modern performance design.

Each mace is:

• Handcrafted from high-quality Indian hardwood for perfect balance.
• Inspired by ancient training tools but adapted for modern use.
• Eco-friendly and long-lasting, built to last generations.

Whether you’re a beginner or a seasoned fitness enthusiast, our collection — including Mudgars, Gadas, Steel Maces, and Samtolas — helps you train like a warrior while staying grounded in tradition.

The Warrior Mindset: Strength with Purpose

When you master the Indian Mace, you’re not just training your body — you’re channeling centuries of warrior discipline. Every swing reminds you that strength comes from control, patience, and rhythm.

This is the essence of The Great Indian Workout: honoring India’s fitness heritage while helping modern individuals discover holistic, functional strength.

Conclusion: Swing into Strength, The Indian Way

The Indian Mace is more than just a workout tool — it’s a bridge between ancient wisdom and modern fitness. It builds strength that moves, power that endures, and focus that sharpens.

At The Great Indian Workout, we invite you to experience this ancient art of movement. With every swing, you connect to tradition, improve mobility, and build strength that truly lasts.

So, are you ready to master the mace and awaken your inner warrior?

Explore handcrafted Indian Maces (Gadas) at The Great Indian Workout — built for balance, beauty, and power. Train like the warriors of old and rediscover strength that’s both ancient and timeless.