Traditional Strength and Conditioning for Golfers
I combine ancient Indian training with modern golf biomechanics to help you gain distance, stability, and balance. My barefoot workouts at our Ulsoor studio build a grounded, injury-free swing.
This is how we build a powerful, connected golf swing. My training uses traditional Indian equipment like the Gada to develop rotational strength and balance, which translates directly to more distance and control on the course.
I am so excited to see the results my clients get. This video explains how our unique training method builds real, functional strength for golf, moving beyond isolated gym exercises to create a more centered and powerful rotation.
I am truly excited to share this fitness journey. This program, developed with the Tagda Raho team, is designed specifically for golfers, focusing on rotation, strength, and balance to improve your game and overall lifestyle.
Here's a look at a golf fitness session in action. I work with golfers to build strength using traditional tools like the Mugdar, focusing on the core movements that generate power and stability in the golf swing.
A client works on building rotational power with the Mugdar. This exercise is key for developing the strength needed for a faster and more controlled golf swing.
Proper form is everything. I provide hands-on guidance to ensure every movement is performed safely and effectively, maximizing the benefits for your golf game.
An instructor demonstrates the correct technique for a Mugdar exercise. This personalized attention helps clients master the movements and build a strong foundation.
About this collection
We train barefoot on artificial turf using Gada and Mugdar to stabilize your foundation, not just build muscle. This isn't about isolated gym machines, it is about functional, rotational power that translates directly into a more fluid and consistent swing on the course.
I developed this program because I found the missing link in my own game. Conventional gym workouts often isolate muscles, but golf is a full-body sport that requires synergy between the hips, thoracic spine, and core.
Why Traditional Tools for Golf?
- Gada (Mace): We use these for rotational power. The way you swing a Gada mimics the plane of a golf swing, helping you increase clubhead speed safely.
- Mugdar (Indian Clubs): These build grip strength and wrist stability, which are essential for controlling your club face through impact.
- Barefoot Foundation: By training without shoes on artificial turf, you improve your proprioception and balance. You learn to feel the ground, which is exactly what you need during weight transfer in your swing.
What to Expect
My sessions in Bengaluru are held at the Tagda Raho studio in Ulsoor. Whether you are a beginner or a professional, we start by working on movement quality. You will learn to integrate your breath with your swing and protect your joints, particularly your shoulders and lower back, from the repetitive stress of golf. We offer flexible options, from drop-in squads where you can test the waters to monthly memberships for those who want to make this a consistent part of their training routine. If you want to dive deep into the science, I also host Biomechanics Masterclass workshops that break down the theory behind every movement.
Nikki Ponappa
I am Nikki. I realized my own game changed when I moved away from sterile gym workouts and back to how our bodies were meant to move. Now I help golfers of all levels do the same at our Ulsoor studio, focusing on real power and balance.
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