--- title: "Mugdar & Gada Warrior Workouts | Ancient Strength in Bangalore" description: "Master the Mugdar and Gada with expert guidance. Fix desk-job stiffness and build rotational strength with ancient Indian warrior workouts in Bangalore." canonical: https://mytribe.in/fitnesscoachpraveen007/personal-training/indian-warrior-workouts-mugdar-gada last_updated: 2025-09-12 --- # Mugdar & Gada: Ancient Indian Warrior Workouts Tribe Verified · 23 years of professional strength training By [Praveen KA](https://mytribe.in/fitnesscoachpraveen007) · Online, Studio in Bellandur & Home/Outdoor in Bengaluru & Kerala · ₹12K per month (estimate) Part of [Personal Training](https://mytribe.in/fitnesscoachpraveen007/personal-training). [View full gallery](https://mytribe.in/fitnesscoachpraveen007/personal-training/gallery) 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. ## Photos and videos - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/55f07b85-2ccd-4477-8d8e-65266533da18) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1a9fecfa-ec02-4c64-9d66-d934cb8690be) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c6bec30b-fdf8-434a-b02f-286c4ed5a53d) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cb09aece-7169-4f2a-ace6-64a9e3d96675) - ![Wishing everyone a happy and healthy Onam. Celebrating my culture with the tools of my trade, the Gada and Mugdar.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4593e14b-b61c-48db-ba27-87ff6b87327e) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9f6f0ff8-2211-4ec8-8c6a-9dfb0863edef) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/88eaf982-8774-46c4-8252-4f6bc41511c2) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c3432c48-6b05-4753-b234-434e8d2c6ef1) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e0f5e367-ec0b-4d2c-9b9b-130146ad6097) - [Video: A synchronized club flow with a partner. This kind of training improves timing and focus, in addition to building strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/077e887d-6fb4-4455-b456-df66696cbe03) - [Video: A lunge and swing combination with the Karlakattai, another form of Indian club. This full-body movement builds leg strength, core stability, and shoulder mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8f8d9f45-cc89-4bcc-8366-c7692995ab29) - [Video: Some extra swings with the Mugdar. Consistent practice is the key to mastering the fluid movements of Indian club training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8990fe8b-a3f2-4cf8-a833-19be2a74749b) - ![A proud moment, getting to experience a 25kg Vajra, a very heavy type of Mugdar. This is a goal for many who practice traditional Indian strength training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/14de7288-1095-46b8-b33a-f2a70e26f8b4) - [Video: Flowing with teardrop-shaped clubbells. The unique shape changes the balance, offering a different challenge for your grip and wrist stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0d1208e3-9cee-4c1d-abd1-028022fa22dc) - [Video: My partner and I accepting the Vaaliban movie challenge, using the Mugdar and Gada to recreate poses from the film. Fitness can be fun and creative.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f9b9ef5e-2f4e-4883-8377-3f2ce73c41dd) - [Video: My client Nupur showing incredible focus and skill. She is balancing on a medicine ball while performing a single-arm clubbell swing, a true test of core strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6d6c7470-cf12-4162-86d9-e4e9ff5cab5a) - [Video: Unboxing and trying out our first Thoppai Karalai. This tool is also known as the "businessman's club" because it's great for people who sit a lot.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/49e1b957-11c7-4e6a-88f6-c63d5447308a) - [Video: Practicing some basic clubbell swings. Even simple movements, when done correctly, are highly effective for building shoulder health and grip strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b8183f1c-a8e8-4cc1-8da9-9abdd5d31666) - [Video: It's great to see my own improvement with Indian clubs. This journey into a new fitness discipline has been inspiring, and it's something I love sharing with clients.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bbdd28bf-e368-4c0f-bbd0-476cfbe24c6a) - [Video: A variation of the Samtola Mukki, or Indian dumbbells. This exercise involves alternating swings and requires good coordination.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0fc4f281-5649-4a64-a17e-df001617a182) - [Video: The Samtola Mukki is a great way to build coordination and shoulder strength. It's a different experience from modern dumbbells.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/47709b18-281e-44ea-9daa-d4d8051ef124) - [Video: Practicing single-arm Indian club swings at home. This is a foundational movement for building strength and control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/31af1aba-acd5-4deb-838b-c930fa7a9cbd) - [Video: A Sunday practice session with a 5kg Mugdar, doing double-hand swings. You don't need a gym to get a great workout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b0aa3823-a5e9-41c0-ba9e-67fd97bf25f6) - [Video: Practice makes perfect. Working on my Indian club swinging technique to make the movements smoother and more powerful.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6459fbb9-cd4d-4530-8a90-8c244970ee18) - [Video: My journey with Indian clubs started here. Learning the basics at a workshop, focusing on proper form and movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bba746a5-522d-468c-b134-e6ed3013dbca) - [Video: Day 48 of our 50-day "Swing Every Day" challenge. We are performing a synchronized back-to-back club swing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/962427b2-c7b8-4dc5-ac0b-a706837a720f) - [Video: Day 46 of the challenge, doing kneeling lunges with club swings in a hallway. You can practice these movements anywhere.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b7c806ce-3b88-4220-961e-ddf08baa4236) - [Video: Day 44 of the challenge, focusing on the basic overhead swing to improve shoulder rotation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e0f22b3a-edfe-4300-81ef-f6007c1e6b23) - [Video: Day 43 of the challenge. Here you can see how I use regular dumbbells for a similar movement, while my partner uses the clubs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c6b46f22-21be-4531-9737-c9fa7a697d33) - [Video: Day 42 of the challenge, working with the Gada and clubs. The different weights and shapes provide a varied workout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/69a4dd86-16e8-4599-889f-fb932246b6b0) - [Video: Day 21 of the challenge. This flow incorporates a leg lift to challenge balance while swinging the clubs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4dfe1e24-6987-492c-8320-d449d1c477fa) - [Video: Day 18 of our "Swing Every Day" challenge. Consistency is key to building skill and strength with Indian clubs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/41c95787-3739-41b8-a35d-1e2247bff237) - [Video: Day 11 of the 50-day challenge. Even a few minutes of swinging every day makes a huge difference in mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/332454d1-276a-4fbb-abc3-a303978938d3) - [Video: Another day of the swing challenge, practicing our synchronized movements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5bc01daa-1d9c-4d6d-807a-9192ecf98c5f) - [Video: Day 4 of the challenge, using both Gada and clubs for a varied outdoor workout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5a389d05-e920-4026-9669-3f4b73863b05) - [Video: Day 2 of the challenge. It's never too late to start a new fitness habit.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c228bdd0-d145-4a7d-9428-dcb75b889f05) - ![My partner and I with our Callipers Fitness T-shirts, ready for an Indian Mugdhar Vyayam session.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ef770550-a5fc-4664-bab7-cda8bc5864fc) - ![Another Onam photo, holding the Gada. This tool is central to the warrior training I teach.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/df9dc245-f9f0-4317-ac13-9d22c033d00e) - ![A full-length shot in my Onam attire with the Gada. It shows the connection between my cultural heritage and fitness philosophy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c608754f-7b40-4c43-9308-959bf14b6766) ## 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. ## About Praveen KA I’ve been at this for 23 years, starting as a state-level lifter before I fell in love with these ancient Indian warrior arts. I’m a Thrissurkaran at heart—I love my Kattan chai and my culture—and I bring that same discipline to my coaching. I don't care about the numbers on a scale; I care about how well your body moves when you're 40, 50, or 80. [See all of Praveen KA's services](https://mytribe.in/fitnesscoachpraveen007) ## More from Personal Training by Praveen KA - [Featured](https://mytribe.in/fitnesscoachpraveen007/personal-training/featured) - [Real Results for Real People](https://mytribe.in/fitnesscoachpraveen007/personal-training/real-results-for-real-people) - [Modern Strength, Real-World Fitness](https://mytribe.in/fitnesscoachpraveen007/personal-training/modern-strength-real-world-fitness) - [Move Better, Feel Better](https://mytribe.in/fitnesscoachpraveen007/personal-training/move-better-feel-better) - [Learn and Train with the Community](https://mytribe.in/fitnesscoachpraveen007/personal-training/learn-and-train-with-the-community) - [My Story: 23 Years of Fitness](https://mytribe.in/fitnesscoachpraveen007/personal-training/my-story-23-years-of-fitness) ## More services by Praveen KA - [Indian Club & Mace Training (Mugdar & Gada)](https://mytribe.in/fitnesscoachpraveen007/indian-club-mace-training-mugdar-gada) - [Corrective Exercise & Performance Coaching](https://mytribe.in/fitnesscoachpraveen007/corrective-exercise-performance-coaching) ## 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 - [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 - [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](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 Fitness & Strength Training in Bangalore](https://mytribe.in/coachnaveen/group-partner-training/more-than-just-weights) by Naveen Kumar · Group & Partner Training · Online & In-person across Bengaluru ## Book To book Praveen KA, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Praveen%2C%20I%20saw%20your%20Mugdar%20%26%20Gada%20workouts%20on%20mytribe.%20My%20shoulders%20are%20pretty%20stiff%20from%20my%20desk%20job%2C%20can%20you%20help%3F) You can also send your own message based on what your user needs. 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