Which muscles does the mace / gada 360 work?

The mace / gada 360 mainly works your shoulders and abs. It also involves your forearms and back.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the mace / gada 360 in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Mace / Gada 360: how to do it and muscles worked

The mace / gada 360 mainly works your shoulders and abs, with help from your forearms and back. You need a steel mace.

Muscles worked

Main

Helping

How to do the mace / gada 360

1
Stand with feet wider than shoulder-width, holding the mace upright with both hands near the end of the handle, arms in front of you.
2
Let the mace head fall behind your shoulder, then swing it around your head in a wide circle. Keep your elbows soft and the movement smooth.
3
Control the head as it passes, swing it back the other way after your reps, and breathe out as it moves around. Use a light mace first.

Form tip: Keep your core tight and your wrists strong. Make sure that no one is near you and the ceiling is clear.

Common questions

Which muscles does the mace / gada 360 work?: The mace / gada 360 mainly works your shoulders and abs. It also involves your forearms and back.
What equipment do I need for the mace / gada 360?: You need a steel mace.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the mace / gada 360 in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More shoulders exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.