I Tried The World's Oldest Workout!

The Mace or Gada is one of the oldest strength training tools ever created. Today ‪@TheFlowingDutchman‬ visited St. Louis and gave me a personal seminar to teach me how to use these awesome tools.
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[@TheFlowingDutchman]

It was a privilege for me to teach you some of the basics and actually see you swing a mace in person. You're an example of a humble, open, yet knowledgable man and it means a lot to me to witness that in person. I understand why your channel is so popular :). Hope to see you with some big weights soon!

[@lisaharris1375]

That was Awesome! Thank you for sharing. 😊 It's obvious the benefits you receive from what looks like something so simple and easy but quite the contrary. Ha!

[@bijoymondal6005]

Your spreading knowledge

[@imcalleddakota]

Thank you for sharing your expertise man. Much love 🤙🏽

[@bartburg2112]

You're clearly a very technical teacher 🙌

[@kdcbattlecreek]

Can some of this be modified for someone sitting?

[@The10532124]

Finally a respectable fitness influencer giving the mace some coverage

[@randomchannel7259]

Ur not seeing in correct way

[@mercedesbenz3751]

19:15 This is how ancient Indian warriors used to swing their swords too. Enemy can't attack you from the back as well.

[@dgthe3]

As I was watching, my main thought was 'this was 100% developed as training for swordsmanship'

[@SentinelAerospaceOfficial]

@@dgthe3 Nah it was made for mace warfare thousands of years ago. Earliest scripture is the ramayana which is believed to have occured 7000 years ago

[@MilkMocha56]

​​​@@SentinelAerospaceOfficial Actually Ramayan is 14,000 ,It is Mahabharata which is 7,000 😅 It was ice age during Ramayan and also 4 tusk elephants were roaming Indian subcontinent till 12,000 years (10,000 B.C.)which are mentioned in "entering city of Lanka" part of Ramayan. The kishkindha part ,chapter 40 verse 53-54 talks about geoglyph on mount andes,Peru (Known as paracas candelabra). It is mentioned as a Eastern compass. The mountain is considered home of great serpent god ananta(the vehicle of Vishnu, also known as Seshnaga). Although ancient name of andes(Ananta) is not used to day, still there is one mountain peak on andes which is still called ananta. And it's sanskrit so it means the geoglyph was made by Indians. The god of inca veracocha is grandfather of Bali, virochan. Who was master builder. Indonesian island is name after him. It mentions that people traveled to Indonesia on foot,which means ocean level were at least 50-70 meters lower than today. And around 10,000 years ago, ice age ended fully. Around 7,000 years ago, rapid tsunamis submerged many coastal cities all over world, including dwarka which is 40 meters deep today. So Mahabharata happened 7,000 years ago as Arjuna was still alive and he witness the submerging (In his words " I saw water rushing in city,flooding the roads and slowly the city went underwater) This could have possibly triggered by ocean floor volcanic eruption or huge chunk of glacier dropping in ocean and causing ripples in waves added with wind. But most historians theories it to be volcanic eruption in floor.

[@atulk9947]

Good knowledge. 👍​@@MilkMocha56

[@ThanksYoutube7]

​@@MilkMocha56 raavan lived lakhs of years so by telling 4 tusk elephant was there at the gates of lanka. We couldn't find when did ramayana actually happened. Arybhatta and bhaskaracharya had a long debate during their times that how much is dwaparyuga and treatyuga and kaliyuga as Vedas have very difficult write on their timings

[@crcurran]

This is serious core work. So much more effective than crunches and the like.

[@MarekKE-ei6ec]

yes, but crunches will make the abdominal muscles more visible from the outside. I know what I'm writing, I regularly practice various core exercises, I've been practicing with the help of macebells for two years (two-handed, one-handed), and only after years, when I included 1 set of sit-ups a day, did my abs become more visible... One poondiata set of 40 was enough repetitions (legs are not closed)

[@crcurran]

@@MarekKE-ei6ec more visible on the outside is called low fat.

[@SquatUniversity]

It's a great core workout!

[@deyvisonwillamy6931]

Crunches are for bodybuilding

[@thebodykeepsthescore2828]

​@@MarekKE-ei6ecYou clearly don't know what you are writing about😂 Visible abs are to do with low body fat, not crunches🤦‍♂️

[@DrMSid]

One amongst many contributions from ancient Indian knowledge.

[@justnobody2172]

@user-nh8zt9wl3c what the heck dude do you study in whatsapp university of BBC ...do some search on youtube about ancient india even Aryan is a sanskrit word . Go and educate yourself.

[@yashsharma1280]

@user-nh8zt9wl3c Persian was the common language ? Then what about Sanskrit and Tamil ? Were graduated from Macdonald University? Also Persia was Zoroastrian country there was No Islam In Persia 🤣

[@DayzGod-vi6wl]

@user-nh8zt9wl3c You are the one who needs history lessons 😂😂😂😂

[@DayzGod-vi6wl]

@user-nh8zt9wl3c We don't need to learn our history from a dummy foreigner 😆

[@GhostRiley-zs8zb]

@user-nh8zt9wl3c persian was the court language, not common, otherwise Indians would be speaking persian instead of hindi

[@AnimeMTEdits]

Ancient indian do this to weild weapon callled gada. Its not use now for fight after war of Mahabharata. Because someone disrespected during duel.

[@gouthamkrishnan6718]

It's because people aren't powerful enough

[@ajaysridharan]

Indian mace and club swings are the best for shoulder and core strength and stability. And yes, once you get the hang of it, it is meditative! I put on my ear buds and listen to spiritual discourse while practicing the swings!

[@Napoleonwilson1973]

Absolutely

[@david-pb4bi]

I have been training for over 57 years now at 71 still compete in powerlifting competitions, got to say why didn’t you have this channel when I started out, would have saved me loads of time.

[@Seriouslyfunny1]

He probably wasn't born sir XD

[@Im__Your__Huckleberry]

KZbin didn't exist, the internet didn't exist, the printing press was the talk of the town!

[@Samir12357]

Hey grandpa well I recently only starting working out so if you can give me tips and tricks and learning you found out after more than half a century experience. Well I am 22 and never done any workout. Used to play badminton and cricket on regular basis till I was 17 then I left all that and I want to get fit again because yesterday I was not even able to run for 2 minutes..

[@david-pb4bi]

@@Samir12357 First tip learn some manners, second tip take your face for a sh**. If you don’t put a sock in it will start taking about your mother.

[@david-pb4bi]

@@Samir12357 First tip learn some manners, or I will start taking about your mother, don’t think you would like that.

[@conradrichard1492]

The guy in the black is an excellent student. Easy to teach and understands and does the actions well quickly.

[@kshahkshah]

That's Dr. Aaron, this is his channel. He's amazing. Probably has improved the quality of life of hundreds of thousands of people, no joke.

[@pbkobold]

@@kshahkshahthat’s the joke.

[@swoosh2835]

@@kshahkshahnooo you don’t say!

[@mayankprasad7317]

Nice observation

[@a6haypratap]

Because he's a teacher himself....great teachers are great students...one of the best fitness coach on youtube

[@parthvyavhare5134]

Never saw this collab coming ❤

[@SquatUniversity]

Glad you liked it!

[@PhillipJunior-y8p]

Hey, ​@@SquatUniversity can you do a remake video of the kettlebell weight shift video?

[@EyesOpeninCaliforniaDreams]

@@SquatUniversity Bro, I know you just uploaded this video but I’d like to know later if you were sore when you woke/wake up??

[@jujuman3422]

@@SquatUniversity I recently fell on my left knee and I can feel pain in the back of my knee. Is there anything I can do to help relieve and fix this issue

[@Prometheus-Rising]

Hey @SquatUniversity where are you located so I can come in?

[@Shadow-uw3ld]

Ngl I saw his videos during he visited in India and I was inspired by it. I was thinking about starting this exercise, but didn't know the proper way. I was searching for this and boom 3 days later squat University did it. Thank you for this 🙏🙏

[@Dronzer9999]

What Indians discarded without giving a second thought is being picked up by others. I am just happy the traditional knowledge lives no matter who promotes it!

[@thebarefootyeti912]

At 57, doing these daily with a 6lb sledgehammer removed my shoulder impingement issues in 3 months. Balance the shoulder girdle and the strength follows by itself. So, so good mentally too, as you gain the skill and enter "flow". I love them and no idea why I love them - which is why I love them! Great vid. Great coach.

[@shanebentley5630]

I discovered maces a few years ago and still spread the word about them. Such an amazing tool for so many movements!

[@Chhhottaaadonn]

It was used to train solider to use sword cause they were heavy

[@blakekennard7700]

Love these movements! Started using a mace to unlock a dysfunctional shoulder. The reflexive switch between relax and muscle twitch are fantastic. Way to help bring it to the fore.

[@MindControlUltra]

I just bought one to get rid of my neighbours. Was a good training.

[@Anon_E_Muss]

😆

[@francoispatacchini3802]

😂😂😂

[@Mark-ro3gx]

RIP neighbors 😢

[@abhishekpanthi6496]

😂😂😂😂😂

[@Dr._Squid]

I'm so glad you made this video to learn from!! I literally impulse bought a 15 lb mace after seeing your video short about the gada/weighted mace. I've been working with it to improve my strength and overhead mobility. I'm so happy to have this to build on. Very informative. Perhaps a slow-mo breakdown and some good graphics could really drive the key concepts/steps home. Thank you!

[@EllaGreenn]

😂 I'm literally looking around my house for sticks to start swinging around. My broom seems like the most likely candidate atm. It's probably too light, but I'm a very small female and looking to improve mobility first anyway. Hope this will help my creaking, bubble wrap noise making shoulder. I had it for years and every few months it starts hurting (inflammation I suspect). Just watching this mace exercise feels like a relief to my shoulder, so I need to start this asap. Where did you order your impulse purchase mace?

[@MinusStatue11]

His instructions, and your immediate response to change was very impressive. Really enjoyed watching this!

[@GAKKIN]

This one gave me a lateral pelvic tilt, especially the exercise that takes mace in circle over your head. Lot of pain. I used PRI exercises to get this under control. The key is not to increase weight quickly. I went from 7 lb to 10 lb to 15 lb mace in 3 weeks. I should have practiced 7 lb for 3 months, then 10 lb for 6 months and then perhaps 15 lb. One has to be really mindful of any exercises that has pelvic rotation. Of all the exercises I had done so far, mace really feels empowering.

[@IWillKillSomeDay]

Gada workout has known to be thousands of years old and effective. It was the Gada because of which Alexander lost to an Indian king of a tiny kingdom. The Greeks and Persians were scared of the Gada to hell 2000 years ago. There' gotta be some reason behind it.

[@sanjitkumarroy9589]

Excellent video. I am from India. Learning the mechanics of this ancient workout was very nice.

[@dipankarbiswas103]

He was in India to learn all these techniques. Now he is teaching all you without giving the proper credit. We indians never appreciate the same thing doing our people. Please get out of the inferior mentality. Edit- his channel name the following Dutchman

[@myaccmee]

@@dipankarbiswas103 they are even selling this now lol. if an indian doing the same what he learnt from the west. they will be sueing us with patents and stuffs. now he made a business out of this for free

[@lifsabeech]

This is the best video in my opinion. Using the bodies natural ability to get a great work out in. I’m sold.

[@jvm-tv]

Mace swings fixed my nagging shoulder issues that i had for years and nothing else was effective.

[@domzbu]

Clubs and mace did the same for me 👍🏻

[@zenraloc]

This is what I came here to see. What products do you recommend?

[@ladyowl9187]

I struggle with bursitis in the shoulder. I'm hoping this helps!

[@hardikshukla6590]

Best Collab, Two of my favs coming together. Need more of this 🙌🏼

[@KarenSchuessler]

That is the coolest! Flow and grace coupled with strength and balance. Thanks for filming this partnership and posting for all to see.

[@shubhampandey9497]

Gada's discription dates back to 3500 BC in Indus valley civilisation India that is roughly 5500 years old 🇮🇳✌️

[@EnochDark]

Good for you. I've been training with maces and clubs for a couple years now as well as subscribed to Flowing Dutchman... I can certainly feel and see the difference in my shoulders and neck over back when I just trained with barbells and dumbbells.

[@rickkern5785]

Even leg definition of the instructor shows how fit this guy is. Looks like an awesome workout.

[@dhruvsingh9]

Fantastic video.. I am glad he visited your channel and gave this ancient technique a huge shout out.. Thanks

[@juanalejandrosuarez4382]

I've been training with a macebell for 6 months and the benefits are awesome, my flexibility and strength had improved dramatically,great video a content,2 of my favorite content creators together

[@jondunsmore2121]

I'd love to add something like this to my workout but am afraid of having terrible form without having an instructor like that to offer correction. Love the video, thanks for sharing!

[@DharaBheem]

That is right observation. The mace is infamous for literally popping out our shoulder cuffs and wrists. But you can start with small weights and even with improper form, it will not pose a risk and slowly by the very nature of maces complimenting natural body movements you will be fixed in proper form in just 1.5 month time more or less.

[@renstal7638]

This was awesome to watch the progression. whoever did the backtrack, great job! Especially at the end with the intensity going up with the weight 👍🏽

[@diegocarrilloduarte8168]

Two of my favorites fitness content creators together, this is pure gold. Thanks for the video bro

[@shumardi1]

The Flowing Dutchman is great. I love that guy.

[@user-zm9gc1kt8b]

Bloody awesome video lads😎👌

[@SquatUniversity]

Thank you!

[@adv.nikhilsharma1]

thank u for showing our indian culture and exercise 🙏🇮🇳🇮🇳

[@allfreetechhub]

Sadly, as an Indian, I am learning this workout from someone from another country. (I mean no disrespect to anyone) The problem is that, in India, the real masters are living a very different kind of life, in some rural areas and are teaching these skills for nearly free. their training is cheap, so they can't sustain in costly urban areas. And some people who have brought these workouts to urban areas or to the internet, are kind of gatekeeping the knowledge, by putting extraordinarily high prices (hobby tax). So someone in urban India, who wants to learn it, without breaking the bank, has little options. Indian KZbinrs who are into this kind of workout, are either creating barely "demo videos" to show their skills (and not teach), or they are just creating promotional content for their own costly course/training centers. It's a shame that while ton of good content creators from India are teaching all the different kind of workouts pretty well, what's lacking is the knowledge sharing on traditional Indian arts, which are limited to either selfless Gurus, who are sadly unreachable to most people, or selfish and greedy trainers, who are just trying to grab a lot of money, for very little knowledge.

[@animationiseasy2339]

In Kolkata we see it from our childhood, Near ganga

[@v.premkumar399]

Best ancient workout man... Love from INDIA ❤❤

[@Ian-nc4im]

Picked up a 35" sledgehammer @ Lowes for these types of exercises and my shoulders feel great. My shins though, will never ben the same...

[@DurtyDuggg]

This was really fun to watch. I am definitely going to give this a try. Fun to see a fellow Dutchy on my favorite channel.

[@scottkelton6184]

This was incredible! There's so much to be learned about strength training and human movement with the mace!

[@kiyan17171717]

Actually guys, varzeshe bostoni, aka zurkhaneh dates back 2500 years. It is known as Persian yoga today and uses Meels (clubs).

[@jumboon]

WOW!! FINALLY! I learnt about this and other Indian ancient techniques many year ago. I forgot immediately about the other techniques as absolutely out of my range😂 but this is something I still practice to keep my shoulders moving. The first time I saw that was about clubs like a 360° round cricket wooden club. But the mace seems to be more popular. Also the movement dynamic should be different. Maces are quite rare in the gyms (and expensive to buy) so at gym I use a light bar the kinda you can add light plates from 1 lb up, to. Usually found in the classes studio/area. Weights only on one end, of course😂 and the DIY mace is ready. The hands position on the bar makes the exercise more or less difficult the farer or the closer you go to the weighted end. So everyone can do the exercise. Thank you for the video, clearly explaining the starting steps and tips to make the movent flowing better. 🙏

[@pradeepchandrasahu5126]

Its indian guys❤

[@harrybrown4815]

Well this is a knaves training tool from the feudal europe so no not just indian!

[@jujutrini8412]

@@harrybrown4815 With origins in India.

[@greatkaafir7478]

​@@harrybrown4815 Lol Tbis Is Called Gada From Ancient India Not Europe ✌️

[@ShivKamalUpadhaya]

It's actually mentioned both in Ramayana and Mahabharata my father used to practice with these when he was alive. I am fat btw. 🤣​@@harrybrown4815

[@phantomc2175]

​@@harrybrown4815 stolen....as usual... 😂

[@AmanKumarSharma-de7ft]

Never stop learning… love your attitude … the main reason why you know so much and can explain it so well

[@jvm-tv]

Collab between two of my favourite coaches. Never saw it coming! 💯

[@starwhitesdemo]

Hi I am fan of your channel I am from india I know a practioner of your video art which is called karlakattai Before this practice You need three months training on body mobility 360 degree work out with out weight Then after 45 minutes of body warmup only you have to rotate this weights Orelse it causes the injury Kindly I am your fan You have a advanced science But our traditional Indian workouts have more than science.

[@anthonycraig274]

The weird thing about mace training, you notice muscles are built in unexpected places like the forearms, lats and abs but you can also incorporate the mace in your lower body.

[@Pankaj-tk3do]

As Indian from Maharashtra kolhapur this good to see

[@kumarsaurav1593]

Beautiful explanation by 💪 Mr Dutch an exceptional teacher 👏

[@Yupppi]

Coincidentally just today I was talking with a friend who uses sledge hammers at work, about hitting tires with sledge hammers, and this fits perfectly for a sledge hammer. Workout tools and movements are everywhere.

[@vamsikrishna8793]

Breath aspect of it is the most important to be kept in mind. It works not just as physical exercise but as yogic breathing too when done correctly.

[@usergiodmsilva1983PT]

The history of mace/clubs, as a weapon of war, and later as a tool of exercise, is ancient and covers much of the indoeuropean world. Persia, India and many others have works of art and literature featuring these since at least the Iron Age.

[@hafirenggayuda]

These exercises seems more a training to handle the weapon imo

[@Subha95]

It was both from the start. You need to do this exercise in order to get used to wield Gada in a fight

[@_UNISTAR_]

@@hafirenggayuda The Gada was used in battle as well. And the swords were also swung like this a LOT in Indian battles.

[@DayzGod-vi6wl]

Before Persia it was India It goes way back !! You dummies need some history lessons!!!

[@mangopudding5979]

Stop stea ling Indian history. There is no such thing as Indo European, Indo European is propaganda created by Europeans to try and ste al Indian history. Mace or Gada swinging is not at all found in the euro pean cultures. Stop your li es and Propaganda. Mace or Gada swinging is purely an Indian invention.

[@abhishekagrawal9764]

After 10-20 years it will be marketed as that it was discovered in US or west, if it become popular, and profitable.

[@PlayfulTraining]

That flow at the end! Looks like there are some great possibilities to play and have fun with the mace which I look forwad to exploring!

[@PrinceLobo-es8kl]

This training is so damm good for back, shoulders and core's stability, mobility and strength

[@Bombsuitsandkilts]

I coach Highland Games and I've always said the Hammer swing is the single greatest shoulder and rotational core conditioning tool. Anyone who has a mace 10-30 lbs can start learning how to do it. It's like a mace swing on steroids and if you want to you can throw it really far too.

[@Iwillchange682]

Awesome I am a big fan of your videos 😊

[@SquatUniversity]

Thank you!

[@Chyeahokay]

Get a 10 lb sledge hammer from Home Depot

[@PavelGorbachev-gz3ys]

and get hit with it

[@Aboriginal_American_Hebrew]

🎉

[@ericolofsson]

Sledge hammer handles are oval to help align the head, makes it quite annoying to swing. Better to just use a stick in a pot of concreate.

[@Vult_Ira317]

I'll be Walking Tall that way lol.

[@Marsel_G.]

I look forward your explanation of the correct DIPS techique. Because its a very good compound exercise, but it can cause a lot damage to your shoulders

[@michaelstagar4254]

Hell yeah. The Dutchman has entered the chat.😊

[@crayzmarc]

Love both your work and was so happy to see you two together on IG at the end of last year. Great you got a video out of it too and look forward to you exploring the benefits of mace.

[@exxeedlys1]

Ah, finally an easy to understand macebell tutorial.

[@SquatUniversity]

Glad you liked the tutorial!

[@brawndothethirstmutilator9848]

I’ve been swinging maces for about 9 years. It’s a phenomenal workout and a skill that completely changes how you move.

[@harryv6752]

Beautiful collaboration, instructions, and demonstration. Totally makes sense where all the power is generated or transferred thru from the hips, as with a strike from a boxer or a martial artist. Tells me I've been doing it wrong all this time and I've only started. Love it. Thanks! 🤘

[@kushagrachaudhary5226]

Quickest learner and a really gem of a teacher

[@JackOfAllWeights]

This is amazing! Great exposure to the greatest warrior tool there is, and with this Dutchman🔥 I love this a warrior conditioning tool but there are so many benefits from training with this! Experience no more shoulder pain! Get a healthy back. And explosives!!

[@TrainsandRockets]

Generally we find the training routines that were developed in India focus a lot on smooth curvilinear motions and trying to balance between strength and flexibility. Even in Kalari-Payattu the movements are continuous with some explosive movements.

[@rajatchopra1411]

More such unexpected collabs are needed❤

[@NEO-v7r]

The fact he able to learn in this short moment tells you how good he is at learning 😊

[@walkssays6331]

Brothers this is awesome 🤩 I’m going to give this a go

[@sebastiencosmos]

An other dimension of the training . Very cool❤❤❤

[@lisaharris1375]

That was really cool! Loved it!

[@snorelax3908]

I started using a mace for cardio. I love it.

[@nak3dxsnake]

Been avoiding responsiblity for 40 years. Had no clue I was min/maxing perseverance. Grow slowly live longly... I hope.

[@Seriouslyfunny1]

The motion seems more like a way to train for handling heavy swords

[@SolLeeYT]

Long time viewer. Love the editing upgrades.

[@fitgirlnyima400]

WOw i love this session. Its amazing :)

[@tejasweesaha3630]

Please please make a video on pain/stiffness on the side ribs, obliques maybe🙏🙏

[@T0myTune]

Very cool. Great video!

[@Organic_Organist]

Ah, TheFlowingDutchman getting some much deserved love and attention. Thank you!

[@railtorail]

Great to see you learn this!

[@rangikapuateepa8556]

I remember watching Iron Sheik doing that for a warm up just for him to go and get his spare and do a double one

[@ChristianRichard-b9b]

I can't wait to start this kind of work out it

[@Lebaneselinguist]

Hi, Sir. Can you please make a video about lower back muscle and tendon strains and how we can fix it, thank you very much.

[@tommytanumihardja9415]

Really need this instructional video

[@Voidrunner01]

The Quad Face Mace is no joke. It feels a lot heavier than the steel maces too simply because all of the weight is in the head.

[@eddieg9506]

Lived this colab! I don't have a mace, yet. I'm resisting the urge to use my mattock. Now there's a reality check. Yikes!

[@hsamzsd]

dude you really crushed it and made it seem like youve spent at least a week with the mace. It's funny, in another video I was complaining about dumbells and taht you should check out the steel mace and here we are.

[@Crazytaru1]

as a beginner, you can also just practice the pendulum from behind. Just aim to bring the lever parallel to the floor, as a drill. and you will understand at which points you can initiate the pullover

[@anthonycraig274]

That was brilliant for the first time.

[@anthonycraig274]

I have been using a mace for nearly a year, I use the mace, kettlebell and bodyweight training for strength training. The mace definitely change the game, you have to learn to push your shoulders down and be aware of push and pull of the moving force the mace creates.

[@aidanhughes3458]

Any other hammer throwers realize a lot of the same concepts taught for this implement are very similar to throwing the hammer?

[@adventuresandvacations4947]

Would like to see you do a collab with mark wildman with club bells/heavy club as he addresses strength and rehab/prehab.

[@petrawagner4946]

Awesome video. I'd been wondering about this workout, actually. Excellent. Absolutely love and appreciate your work, is helping me with hip impingement and hip flexor strain issues. Shared you with my chiropractor, too. Blessings!

[@TheC0mmentSection]

The times we live in now we can just watch a video on how to do an ancient mace style workout by an instructor for free just blows my mind

[@amanhasnoname01]

I see fundamentals from so many classical martial art Ive studied, all weapons, fencing etc

[@woody1856]

thanks for the intro type video. I have been interested in mace workouts to build core and strength my low back issues.

[@Alejandro-te2nt]

Do persian meels with the OG Paul Taras Wolkowinski

[@swoosh2835]

No way! These two doing a collab is this fitness nerd’s dream come true! Huge love for you both 🙏