How to choose the best gada, mace, or staff for your goals. Read on to learn more. Click below to go straight to the selection chart.
Gadas, mace, and staff are incredibly versatile training tools, and an excellent way of incorporating rotational strength and conditioning into your workouts.
With a huge range of shapes out there, we’ve created this guide to help simplify your selection process and compare the benefits and suitability of each type. Use this page along with the chart below to compare each of our gadas and identify the most suitable ones for you.
We are always exploring and developing new shapes and designs, so check our shop page for new releases.
Selecting your gada, flowmace or staff
As with all types of exercise, your fitness goals and current level of strength and skill should play a key role in the equipment you choose to work with.
We hope this guide will help you identify the best type of rotational tool for your individual needs and ability. If you are short on time, I’d highly recommend having a quick look at the chart below, otherwise keep reading for plenty of information and guidance!
Click here to download or print the full PDF guide. See below for a quick reference chart.
*The Gama short handle listed above with an asterisk (column 10) enables you to add another dynamic to our adjustable gadas.
Top tips
- Start by considering your personal goals – do you want to develop agility and mobility, rotational strength, or both?
- Bear in mind that a significant proportion of most gada’s weight is positioned away from the grip. This distance significantly increases the effort required, so prepare to start light whilst you build up muscle memory, strength and technique. See this diagram to understand torque leverage and centre of mass.
- The way you choose to use your gada can also influence the strength and skill required. For example, in addition to standard gada swinging, resistance bands, static holds, and where you grip your gada can significantly increase the challenge of even the lightest gada.
- … for example, imagine holding a 2kg flowmace parallel to the ground, with your hands close to the gada head. This will feel pretty easy to control. Now imagine moving your grip further away from the head whilst maintaining the static hold. You may struggle to reach the end, despite the light weight of 2kg!
- If your primary goal is to improve mobility and agility through dynamic flows, our 2 and 2.5kg flowmaces are ideal for beginners as well as advanced practitioners.
- If you are looking for a multi-functional piece of kit that you can take anywhere, and explore a wide range of rotational strength & fitness moves, I would highly recommend checking out our modula Multi-Staff Kit.
- If you are a beginner, and simply wish to swing in the traditional Indian gada way, a 4kg gada with a regular grip is an excellent starting point.
-
For those of you keen to swing heavy and have the option to increase weight and alternate different handle lengths, take a look at our Walnut Adjustable Gadas and Red Oak Adjustable gadas. NB. Our Red Oak Adjustable Gadas have a thicker grip (requiring more effort to handle) and offer more grip/forearm benefits. Stick to the walnut variety if you prefer a more ‘regular’ grip.
-
If you are comfortable swinging heavy weights & keen for a challenge, I’d highly recommend a 9-12 or 12-15kg Red Oak (thick grip) Adjustable Gada, Flintstone, or Angell Gada. These gadas are hard to handle but have a huge potential for results for anyone focussed on improving grip and forearm strength while developing full body strength and endurance.
Left to Right: a selection of circular training tools from 2 and 3-section staffs, flowmace, fixed and adjustable gadas (weight loadable and interchangeable handles) and flagship Angell gada.
What are they all for and which should I choose?
The first consideration is what style of practice are you drawn to and what do I want to achieve with it?
BO STAFF
A Bo is a relatively light staff that develops dexterity and coordination & improved posture whilst also improving core and aerobic function. Our 3-section staffs also come with anti-slip rubber caps that enable them to be also used as stretching sticks.
FLOWMACE
A flowmace can be used for fluid, lightweight training including maceflow routines as well as warm-up and recovery workouts. They can also be utilised for strength work via offset isometric holds or by working in conjunction with resistance bands.
LIGHT GADA
Our 4kg gada with a regular grip is perfect for starting your journey into the art of circular training. They can also used for heavier flowmace workouts or recovery swings for more experienced practitioners.
MACE / GADA
Mace or gada have been a warrior strength and conditioning tool for thousands of years and are a recently rediscovered staple of strongman and combat sports training throughout the world. Our range of adjustable wooden gadas come in two families: Walnut (regular grip) and Red Oak (thick grip). Both offer interchangeable regular & short length handles for increased dynamic variation benefits. Each gada head also has a base chamber where lead shot can be added to increase the weight by up to a further 3kg, allowing your gada to grow as you do.
ANGELL GADA
The Flintstone and Angell gadas should only be used by those with prior experience swinging heavy gadas, and training at an advanced level. They are 3.5 ft long with a large teardrop shape that demands excellent technique as well as strength.
More BMF selection guides
