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Gada Push-and-Pull Swing

IntermediateStrengthTier T3

A momentum swing with a long bamboo-style mace. You push it upward to fall, brace your core, pull hard just before the lowest point and quarter-turn it back up.

Targets: Shoulder
Muscles: Hamstrings, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A man holding a gada at the front resting position, both hands on the shaft.

    Step 1 of 5

    Hold the gada at the front resting position - both hands on the shaft, the gada head down in front.

  2. A man pushing the gada up and slightly to the side as it begins to fall, his shoulders quarter-turning.

    Step 2 of 5

    Push the gada upward and slightly to the side so it begins to fall - brace your core as your shoulders quarter-turn with the momentum.

  3. A man pulling hard on the gada just before it reaches the lowest point of its fall.

    Step 3 of 5

    Start the pull very hard just before the gada reaches the lowest point - harness the force with your shoulders.

  4. A man quarter-turning back the opposite way as he pulls the gada up to the front rest.

    Step 4 of 5

    Quarter-turn the opposite way and bring the gada up to the front rest - arms straightening to pull down and steady it.

  5. A man holding a gada at the front resting position, both hands on the shaft.

    Step 5 of 5

    Hold the gada at the front resting position - both hands on the shaft, the gada head down in front.

Safety Information

Practise only in a clear open space with nothing and nobody inside the swinging implement's arc. Anyone with a shoulder, elbow, wrist, hip or back problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Repeat only within a comfortable range and stop on unusual pain or fatigue. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.