--- title: "Gada and Mace Training in Bangalore | Functional Warrior Fitness" description: "Learn traditional Gada and Mace training in Bangalore with Praveen. Build shoulder mobility and core strength using ancient Indian workout techniques." canonical: https://mytribe.in/fitnesscoachpraveen007/indian-club-mace-training-mugdar-gada/gada-mace-training last_updated: 2025-09-12 --- # Gada and Mace Training for Functional Strength Tribe Verified · 23 years of fitness coaching experience By [Praveen KA](https://mytribe.in/fitnesscoachpraveen007) · Online, Studio in Bellandur & Workshops across Bengaluru · ₹1,000 per person / session (estimate) Part of [Indian Club & Mace Training (Mugdar & Gada)](https://mytribe.in/fitnesscoachpraveen007/indian-club-mace-training-mugdar-gada). [View full gallery](https://mytribe.in/fitnesscoachpraveen007/indian-club-mace-training-mugdar-gada/gallery) I teach Gada and Mace swings to build shoulder mobility, grip, and core stability. It is the perfect ancient remedy for the stiffness that comes with modern desk jobs. ## Photos and videos - [Video: Dressed in a traditional mundu, I am demonstrating a powerful pose with the Gada. This exercise is not just about lifting, it's about control, posture, and connecting with the strength of our ancestors.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7cb87212-4da0-4063-83fe-c94c4c486ff1) - [Video: The Bheem Gadha is a heavy mace that seriously challenges your strength and coordination. Here, I am practicing a full swing, which engages the entire body from the ground up.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/55f07b85-2ccd-4477-8d8e-65266533da18) - [Video: This video shows some of the basic Gada movements. Notice how the swing comes from the hips and core, not just the arms. This is key to building functional power and protecting your joints.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/88eaf982-8774-46c4-8252-4f6bc41511c2) - [Video: Here is a more advanced flow that combines a Gada swing with a lunge. This kind of movement builds coordination, balance, and cardiovascular endurance all at once. It’s a great full body exercise.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c3432c48-6b05-4753-b234-434e8d2c6ef1) - [Video: This is a 22 kg Vajra Gada. Working with this much weight requires complete focus and proper form. It's a goal to work towards, building incredible shoulder and grip strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c6bec30b-fdf8-434a-b02f-286c4ed5a53d) - [Video: You don't always need fancy equipment to start. Here I am experimenting with a homemade mace. The important thing is to understand the movement and maintain stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6fb4257d-55c7-4351-91be-c9faffbcdb01) ## About Gada (Mace) Training Unlike a standard dumbbell that sits static in your hand, a Gada has a shifting center of gravity. This forces your smaller stabilizer muscles, especially around the shoulders and wrists, to engage continuously. It is exactly this mechanics that helps undo the hunched posture and tight traps you get from sitting at a laptop all day. ### Why Train with a Gada? The Gada, or mace, is not just about looking like a warrior. It is about movement health. In our daily lives, we often move in only one direction. The Gada changes that by introducing rotational power and complex movement patterns that lubricate the shoulder joints and wake up the core. ### What You Will Actually Learn - **Grip Strength:** Holding a weighted Gada builds forearm and grip strength that translates into real-world power. - **Shoulder Mobility:** The 360-degree swings and pendulum motions help open up tight shoulder capsules, which is often where desk-job users feel the most pain. - **Core Stability:** Because the weight is at the end of a long lever, your core has to fire constantly to keep you balanced, even when you aren't doing a single crunch. ### Who Is This For? Whether you are a complete beginner or looking for a way to break through a fitness plateau, Gada training is accessible. I have taught 8-year-olds and my own 60-plus chitta. If you struggle with stiff wrists or a 'frozen' shoulder feeling, this ancient practice is often exactly what your body has been missing. ### My Approach I keep it simple. We focus on the swing path first, ensuring your form is safe before we worry about heavy weights. I provide the professional Rosewood and Sheesham equipment during our offline Bangalore workshops, so you do not need to buy anything to start. Just bring yourself and a willingness to learn. ## About Praveen KA I have been on this fitness journey for 23 years, starting from my days as a state-level lifter to my current obsession with ancient Indian movement. I bring my Thrissur roots and these traditional arts to my training sessions here in Bangalore, helping people find real strength and relief from the daily grind. [See all of Praveen KA's services](https://mytribe.in/fitnesscoachpraveen007) ## More from Indian Club & Mace Training (Mugdar & Gada) by Praveen KA - [Featured](https://mytribe.in/fitnesscoachpraveen007/indian-club-mace-training-mugdar-gada/featured) - [Mugdar (Indian Clubs) Training](https://mytribe.in/fitnesscoachpraveen007/indian-club-mace-training-mugdar-gada/mugdar-indian-clubs-training) - [Our Group Workshops](https://mytribe.in/fitnesscoachpraveen007/indian-club-mace-training-mugdar-gada/our-group-workshops) - [Real Results: Client Stories](https://mytribe.in/fitnesscoachpraveen007/indian-club-mace-training-mugdar-gada/real-results-client-stories) - [Daily Practice & Partner Flows](https://mytribe.in/fitnesscoachpraveen007/indian-club-mace-training-mugdar-gada/daily-practice-partner-flows) - [The Tools of Our Trade](https://mytribe.in/fitnesscoachpraveen007/indian-club-mace-training-mugdar-gada/the-tools-of-our-trade) - [Our Cultural Roots](https://mytribe.in/fitnesscoachpraveen007/indian-club-mace-training-mugdar-gada/our-cultural-roots) - [Our Journey & Philosophy](https://mytribe.in/fitnesscoachpraveen007/indian-club-mace-training-mugdar-gada/our-journey-philosophy) - [Additional Work & Fun](https://mytribe.in/fitnesscoachpraveen007/indian-club-mace-training-mugdar-gada/additional-work-fun) ## More services by Praveen KA - [Personal Training](https://mytribe.in/fitnesscoachpraveen007/personal-training) - [Corrective Exercise & Performance Coaching](https://mytribe.in/fitnesscoachpraveen007/corrective-exercise-performance-coaching) ## Similar work from other experts - [Master Gada and Mugdar for Real Functional Strength](https://mytribe.in/re_yoganize/unconventional-strength-conditioning/gada-mugdar-the-art-of-mace-training) by Vaishnavi Jaiswal · Unconventional Strength & Conditioning · Training available in NCR, Hyderabad & Bengaluru - [Traditional Indian Strength Training: Gada & Mudgar](https://mytribe.in/sheralpereira/personalized-strength-performance-coaching/traditional-indian-strength-gada-mudgar-more) by Sheri Peri · Personalized Strength & Performance Coaching · Personal coaching at 2 studios across Bengaluru - [The Gada (Mace): Master Full-Body Functional Strength](https://mytribe.in/tagdaraho/traditional-indian-fitness-equipment/the-gada-mace-build-full-body-strength) by Tagda Raho · Traditional Indian Fitness Equipment · Ships across India & UAE; Experience centers in Bengaluru & Pune - [Traditional Indian Strength Training](https://mytribe.in/gow.withtheflow/animal-flow-instruction/exploring-indian-strength-training) by Gowri Murthy · Animal Flow Instruction · Classes at Ulsoor & travels across Bengaluru - [Functional and Advanced Training for Real-World Strength](https://mytribe.in/_habit_fitness_/personal-training-strength-coaching/functional-and-advanced-training) by Habit Fitness · Personal Training & Strength Coaching · Train at Gym in Meda Agrahara, Hesaraghatta Rd - [Old-School Conditioning for Fighter Toughness](https://mytribe.in/madan.gowda1/combat-fitness-conditioning/old-school-conditioning-forging-fighter-toughness) by Madan Gowda · Combat Fitness & Conditioning · Sessions at Thunder Martial Arts in Vidyaranyapura ## Book To book Praveen KA, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Praveen%2C%20I%20saw%20your%20Gada%20training%20page.%20I'm%20interested%20in%20joining%20a%20session%20in%20Bangalore.%20Could%20you%20let%20me%20know%20when%20your%20next%20workshop%20is%3F)