02 February,2026 09:04 AM IST | Mumbai | Devashish Kamble
Shah (centre) trains Shirish Dethe (right) and Nikhil Kunder (left) to use the mudgar. PICS/ATUL KAMBLE
Have you heard of HYROX, Crossfit, or the perennially trending pilates? What about the mudgar, the gada or the samtola? While pop culture will often show you these ancient warrior training tools in the hands of exaggeratedly buff wrestlers swinging them around akhadas, they are far less intimidating in real life. Aakash Shah, a certified strength and conditioning coach, is reintroducing the traditions to time-strapped Mumbaikars in a way that feels familiar.
Aakash Shah swings a mace
A graduate from the National Strength and Conditioning Academy in the USA, Shah fell in love with the OG workout routines in 2023 through Bengaluru-based Indian clubs and mace community, Tagda Raho. "What surprised me the most was that the workouts were not only for shoulder mobility. You can build raw power, improve core and hip strength, and move easier in your daily life," he recalls.
Shah practises with the samtola
Shah has trained children as young as 14, and assures us the forms and routines can be tweaked to fit age and fitness levels. "Lightweight mudgars and basic swings can be the perfect gateway for those new to strength training. Newer mudgars are modular, meaning you can dismantle and rebuild them in different weights," he adds. We learn that the tools are especially helpful for those who regularly play tennis, golf, or cricket, where grip strength plays a vital role, and for martial arts athletes who rely on strength and conditioning.
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Prachiti Nagpurkar trains with the mudgar; a variety of exercises makes it easy for new learners to take up the discipline
To gauge how well the maces and clubs blend in with your regular workout routine, mid-day invited two MMA fighters who tested out a session with Shah in Girgaum
A plunge with the gada (mace) helps build lower body strength and stability for athletes and sportspersons
As someone who has been an MMA athlete for 19 years, I found many overlaps between my discipline and the traditional practices. I walked in with a knee ligament tear and was concerned if I was fit enough to train with the mudgar. Thankfully, the flexible nature of the workouts ensured there was not much load placed on my lower body. As a first-timer, there was a short learning curve before I got comfortable handling the maces and clubs. I would recommend two days a week of mudgar training between your traditional gym training for the perfect balance.
- Nikhil Kunder, president, MMA Sports Federation of India
The first thing that struck me about the mudgar and samtola is the wider range of motion compared to gym weights. I believe the free-flowing nature of movements will do wonders for athletes who are in recovery, but still want to keep in touch with their strength training. I could feel all my muscles engage in the simplest of mudgar movements; something you won't see with dumbbells or barbells. One tip I would share is to always train under a certified trainer.
- Shirish Dethe, MMA athlete
(From left to right) The gada, mudgar, and samtola
>> Mudgar: Basic swings and light parikramas (rotations) for those testing the waters
>> Samtola: More challenging rotations that build coordination and core strength
>> Gada: Great for pulling motions, focussing on back, deltoids, and shoulders
Experts weigh in on how the familiar kettlebell (below) from modern gyms performs against the mudgar
Mudgar
>> Wider range of motion
>> Better for building coordination and overall strength
>> Longer and safer grip
Kettlebell
>> It has a shorter, more focused range of motion
>> Better for targeting specific muscles
>> Smaller and familiar grip
Information courtesy: Aakash Shah, Nikhil Kunder, and Shirish Dethe
