--- title: "Mugdar & Gada Training: Fix Shoulder Mobility with Ancient Fitness" description: "Master Mugdar and Gada techniques to improve shoulder mobility and core strength. My ancient Indian fitness training helps you move pain-free, even with a desk job." canonical: https://mytribe.in/fitnesscoachpraveen007/corrective-exercise-performance-coaching/ancient-indian-fitness-mugdar-gada last_updated: 2025-09-12 --- # Ancient Indian Fitness: Mugdar & Gada Training Tribe Verified · 23 years of expert fitness training. By [Praveen KA](https://mytribe.in/fitnesscoachpraveen007) · Online, Studio in Bellandur & Home visits in Bengaluru & Kerala · ₹3,000 Per Session (estimate) Part of [Corrective Exercise & Performance Coaching](https://mytribe.in/fitnesscoachpraveen007/corrective-exercise-performance-coaching). [View full gallery](https://mytribe.in/fitnesscoachpraveen007/corrective-exercise-performance-coaching/gallery) If you spend your days at a desk, your shoulders are likely feeling the strain. I use Mugdar and Gada to bring back the natural movement you have lost, one swing at a time. ## Photos and videos - ![This is my collection of Indian clubs and Mugdars. Each one has a different weight and shape, from lighter clubs for beginners and mobility work to heavier Gadas for building serious strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/984a35ee-fb1d-4bb3-a068-291a1cb178a1) - [Video: Here you can see a basic Gada swing combined with a lunge. This single movement works your legs, core, and upper body, building strength and coordination in a way that regular gym exercises can't.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/88eaf982-8774-46c4-8252-4f6bc41511c2) - [Video: A simple morning flow with Indian clubs to get the body moving. These circular movements are perfect for warming up the shoulder joints and improving the mind-body connection to start the day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e0f5e367-ec0b-4d2c-9b9b-130146ad6097) - [Video: This is the Thoppai Karlakattai, also known as the "businessman's club" because it was traditionally used to fight belly fat from sitting too much. Here we are unboxing a new one and trying some basic swings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/49e1b957-11c7-4e6a-88f6-c63d5447308a) - [Video: Here is my client Nupur combining balance training with Indian club swings. Standing on a medicine ball while swinging the club requires immense core control and focus, taking functional fitness to the next level.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6d6c7470-cf12-4162-86d9-e4e9ff5cab5a) ## About Ancient Indian Fitness: Mugdar & Gada Most people come to me with a 'frozen' feeling—stiff upper back, locked-up shoulders, and tight hips from hours of sitting. It is not just about picking up a heavy club; it is about learning to rotate properly. We start with light 500g or 1kg Teardrop clubs to wake up those joints. You are not just 'working out' here; you are teaching your body how to move fluidly again, exactly the way it was meant to before the desk job took over. ### Why Ancient Tools Work for Modern Bodies We often treat exercise as a linear process: push, pull, squat. But life is rotational. When you sit at a desk all day, your thoracic spine loses its ability to rotate, and your shoulders lock up. That is where traditional Indian training comes in. ### The Mugdar and Gada Difference * **Shoulder Health:** Swinging a Mugdar forces your shoulder girdle to move through its full range of motion. It is the best antidote for 'computer posture.' * **Core Engagement:** Every swing of the Gada requires your core to stabilize your body against the centrifugal force. You are not just crunching; you are building real, functional bracing strength. * **Mind-Body Connection:** These movements require focus. You cannot mindlessly swing a Gada. It forces you to be present, which is a great way to de-stress after a long day. ### How We Start We do not throw you into the deep end with heavy equipment immediately. 1. **Assessment:** We look at how you move first. If your shoulder is restricted, we use mobility drills to clear the path. 2. **Technique:** We start with lightweight clubs. The goal is flow and coordination, not ego-lifting. 3. **Progression:** Once your patterns are clean, we add weight (Bhim Gada) or complexity to the flows. Whether you are looking to fix a recurring ache or just want to add a new challenge to your routine, this is about longevity. It is about building a body that stays strong and mobile well into your later years. Let us get you moving. ## About Praveen KA I have been living and breathing fitness for 23 years, ever since my state-level lifting days. I am a Thrissurkaran at heart, and I mix that local wisdom with modern mobility science to help people in Bangalore fix their movement patterns. My training is not about gym vanity; it is about feeling strong and capable in your own body again. [See all of Praveen KA's services](https://mytribe.in/fitnesscoachpraveen007) ## More from Corrective Exercise & Performance Coaching by Praveen KA - [Featured](https://mytribe.in/fitnesscoachpraveen007/corrective-exercise-performance-coaching/featured) - [Real Results from My Clients](https://mytribe.in/fitnesscoachpraveen007/corrective-exercise-performance-coaching/real-results-from-my-clients) - [Injury Recovery & Corrective Coaching](https://mytribe.in/fitnesscoachpraveen007/corrective-exercise-performance-coaching/injury-recovery-corrective-coaching) - [Strength & Conditioning for Athletes](https://mytribe.in/fitnesscoachpraveen007/corrective-exercise-performance-coaching/strength-conditioning-for-athletes) - [Functional Strength & Conditioning](https://mytribe.in/fitnesscoachpraveen007/corrective-exercise-performance-coaching/functional-strength-conditioning) - [My Workshops & Fitness Community](https://mytribe.in/fitnesscoachpraveen007/corrective-exercise-performance-coaching/my-workshops-fitness-community) - [My Story & Certifications](https://mytribe.in/fitnesscoachpraveen007/corrective-exercise-performance-coaching/my-story-certifications) ## More services by Praveen KA - [Personal Training](https://mytribe.in/fitnesscoachpraveen007/personal-training) - [Indian Club & Mace Training (Mugdar & Gada)](https://mytribe.in/fitnesscoachpraveen007/indian-club-mace-training-mugdar-gada) ## 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 - [Master Upper Body & Grip with the Mudgar](https://mytribe.in/tagdaraho/traditional-indian-fitness-equipment/the-mudgar-indian-clubs-master-upper-body-grip) by Tagda Raho · Traditional Indian Fitness Equipment · Ships across India & UAE; Experience centers in Bengaluru & Pune - [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 - [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 - [Traditional Strength and Conditioning for Golfers](https://mytribe.in/cheppudira_nikki/golf-fitness-training/traditional-strength-for-modern-golf) by Nikki Ponappa · Golf Fitness Training · Fitness training at Tagda Raho, Sivanchetti Gardens - [Functional Strength Training for Pain-Free Movement](https://mytribe.in/comm0ngirl_/functional-training-injury-rehabilitation/functional-strength-training) by Deepa Chaudhary · Functional Training & Injury Rehabilitation · Available online and at your preferred location across Delhi NCR ## Book To book Praveen KA, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I%20saw%20your%20Mugdar%20and%20Gada%20training%20page.%20I%20am%20interested%20in%20starting%20this%20for%20my%20shoulder%20mobility.%20Can%20we%20chat%20about%20it%3F)