I'm here to talk about my fascination with the gada. I've always wanted to have a functional body, a strong heart that can withstand stressful situations. I've been an avid gym-enjoyer, but swimming was always the most enjoyable calorie burning for me - no matter how difficult it turned out for me. My next step in the fitness journey is supposed to be the meel, or gada in my language. It is just a heavy lopsided club with a high moment of inertia.
Unlike the relatively static nature of dumbells and barbells, the idea of doing high mobility exercises for the back muscles appeared very appealing to me. I had a hidden facination since childhood after seeing persian warriors weilding it on TV. But my better conscience told me to wait until I could afford the time and effort. Lo and behold, I can afford the time and effort so I cast one 3 days ago. It turned out too heavy. 😂
I hand mixed concrete consisting a yellowish 'selection sand' and standard concrete at a v/v ratio of 1:1 and hydrated to satisfaction, poured the mix into a headless 5-litre veggie oil bottle, suspended a 1/4" steel bar 6" from a bamboo beam with a string, forgot about it for 12 hours, and cut the bottle open. it was way too heavy for a beginner like me. I did it again today, it was way too sunny, but this time it's a 2 liter bottle so I can do more reps for endurance easily. Maybe one day I can do the large one properly.
Here are some AI generated slop if you want some structured info.
The gada (Indian mace) is one of the oldest and most revered strength-training tools in martial history, originally wielded by warriors like the pehlwani wrestlers of South Asia and the Malla-yuddha (traditional Indian combat athletes). Unlike European maces designed purely for combat, the gada evolved into a dynamic exercise tool, targeting functional strength, grip endurance, and rotational power.
Muscle Groups Targeted:
- Shoulders & Rotator Cuffs – Swinging the gada builds explosive deltoid and scapular stability.
- Core & Obliques – The circular motions engage the entire abdominal chain, mimicking modern rotational sports training.
- Forearms & Grip – The thick, uneven weight distribution challenges grip strength like few other tools.
- Back & Lats – Heavy gada swings replicate the pulling mechanics of rowing or climbing.
Historical Spread & Legacy:
- Ancient India: Used by Kshatriya warriors and wrestlers, later systematized in Mallakhamba (pole/gada training).
- Persian Influence: Adopted as the meel in Persian zurkhaneh (warrior gyms), focusing on endurance, and an integral part of the 6 course training for the persian warriors, seen here (Note: Thsi isn't the video I saw before, it was another one but this one is actually better.)
- Modern Revival: Now a staple in functional fitness, with steel gadas used in CrossFit and strongman training.
(Fun fact: The club swing in strongman competitions directly descends from gada training!)