Presented by Paul Taras Wolkowinski and Kelly Manzone

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Welcome… Discover the ancient art of swinging the Mace (Gada). This Mace (Gada) course is a unique step by step guide with 14 videos and a fully illustrated manual that you can download. We highly recommend that you watch one video at a time and practice for a few days before you move to the next video. BUY NOW

Course Outline and Learning Activities

Skills

In this course, you will learn skills to swinging a traditional Mace (Gada).

• How to warm up correctly before you swing.
• How to safely lift a Mace and set it down on the floor.
• Understand the two grip variations.
• How your grip changes as you swing.
• How to rotate your shoulders.
• Transverse mobility.
• Benefits of the rack position.
• How to hold the mace and maintain balance.
• How to use triceps extensions.
• How to use skin grip pressure.
• How to cast a mace correctly.
• How to avoid tracking mistakes during a swing.
• The push and pull technique.
• Traditional 360° exercise.
• Traditional 10-2 exercise.
• Do’s and Don’ts
• Rookie Mistakes
• … And much, much, more.

Benefits of swinging a Mace (Gada)

Full Body Workout

Swinging a Mace is a full-body workout that will strengthen your back, chest, core, shoulders, forearms, and grip.

Endurance

Mace exercises are intended to be a non-stop continuous movement to build endurance, working the mind and body.

Grip Strength

The Mace swing movement dynamically works and flexes your grip and forearms throughout the entire range of motion, which is a very beneficial form of training if you want to achieve strong hands and a vice-like grip.

Shoulder Flexibility and Mobility

The relatively lightweight of the Mace works the shoulder girdle improving your range of motion, flexibility and mobility, helping to alleviate muscle-bound issues like tightness, soreness and strain. Excellent for specifically training the shoulders, due to the fluid rotational style which delivers an unprecedented workout that is totally unique to the Mace, and unavailable with any other equipment.

Core Training

Maintaining a stable core while swinging the Mace, dynamically works the abs, lats, and muscles of the back. Plus it opens up the thoracic region of the torso. The Mace is one of the most effective ways to build core and rotational strength, helping build flexibility, especially within the upper body.

Is this course for you?

This course is for those seeking to incorporate this amazing restorative and historic tool into regular practice. Aimed at newcomers, enthusiasts and fitness professionals.