Which muscles does the mace / gada swing work?

The mace / gada swing mainly works your shoulders and obliques. It also involves your forearms.

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 swing 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 Swing: how to do it and muscles worked

The mace / gada swing mainly works your shoulders and obliques, with help from your forearms. You need a steel mace.

Muscles worked

Main

Helping

Forearms

How to do the mace / gada swing

1
Stand with feet wider than shoulder-width, holding the mace with both hands near the end of the handle, with the head upright in front of you.
2
Swing the mace head back over one shoulder, then swing it forward and across your body to the opposite side in a controlled arc, rotating your torso and hips.
3
Reverse the motion to swing back to the other shoulder. Breathe out as the mace swings and keep your core braced throughout. Alternate sides.

Form tip: Start with a light mace and short arcs. Keep the swing smooth and clear the area around you.

Common questions

Which muscles does the mace / gada swing work?: The mace / gada swing mainly works your shoulders and obliques. It also involves your forearms.
What equipment do I need for the mace / gada swing?: 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 swing 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.