Mugdar & Gada: Ancient Indian Warrior Workouts
Bring the ancient strength of Kerala's warrior training into your modern life. I use Mugdar and Gada training to fix shoulder stiffness and build real, functional rotational power.
Getting the feel for our new Bheem Gadha. Swinging a heavy mace like this is a true test of grip, core, and shoulder strength, making you feel like a warrior.
Training with a partner using the Gada and Mugdar. These ancient tools are for everyone, and we scale the weight and complexity for each person's fitness level.
Having some fun with the 22kg Vajra at the Tagda Raho center. This move combines a lunge with a heavy club hold, challenging balance, stability, and full-body strength.
Here I am practicing with the Mugdar in my hometown in Kerala, wearing a traditional mundu. This training is deeply connected to my roots and culture.
Wishing everyone a happy and healthy Onam. Celebrating my culture with the tools of my trade, the Gada and Mugdar.
Here we are performing a traditional Indian club routine as an offering during our apartment's Onam celebrations. It was an honor to share this part of my culture and fitness practice with the community.
Demonstrating some basic flows with the Gada. These movements are not just about strength but also about rhythm and coordination, creating a powerful mind-body connection.
This Gada swing flow is inspired by the flying posture of Hanuman. It's a dynamic sequence that challenges your balance and gets your heart rate up.
A morning Mugdar flow session. Starting the day with these movements is a great way to wake up the body and prepare the shoulders for the day.
A synchronized club flow with a partner. This kind of training improves timing and focus, in addition to building strength.
About Indian Warrior Workouts: Mugdar & Gada
If you are sitting at a desk all day, your shoulders are likely locked up and your movement is restricted. My Mugdar and Gada workouts aren't about mindless heavy lifting; they are about rotational flow. I start every session with simple mobility drills to unlock that frozen scapula, then we move to the clubs. You will feel the difference in your range of motion after just one session.
These aren't just gym tools; they are instruments for functional longevity. The Gada (mace) and Mugdar (clubs) are ancient Indian training implements designed to force your joints to work through their full, natural range of motion. When you swing a Gada, you aren't just targeting the bicep; you are activating your core, grip, and shoulder stabilizers in a way that modern isolation machines simply cannot replicate.
Why it works for modern life
Most desk jobs force us into a hunched, static position. This creates 'tech-neck' and scapular lock. The rotational movements I teach help pull your shoulders back into their natural alignment. Whether you are a total beginner or an athlete, we start slow. I have equipment ranging from light 2kg beginners' clubs to heavy 15kg+ Gadas, so we scale the load to exactly where your body is today.
What we cover
- Rotational Flow: We build sequences that combine multiple movements, focusing on rhythm and coordination rather than just raw force.
- Wrist & Grip Health: I place a heavy emphasis on proper grip tape techniques and wrist positioning to ensure you stay injury-free.
- Full Body Integration: We mix these ancient tools with ground-based Animal Flow transitions, ensuring your legs and core are as strong as your upper body.
This training is as much about the mind as it is about the body. It requires focus and rhythm. If you are in Bangalore, we can train at your apartment or a partner gym. Let’s get you moving the way the body was intended to move.
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