Old-School Strength Training: Mudgar, Gada & Shena Guide

In the modern fitness world, it’s easy to get lost in the array of machines and gadgets available. Some of the most effective training tools come from ancient traditions, especially those used in India’s Akharas (wrestling gyms) for centuries. The Mudgar, Gada, and Shena are among the most popular and powerful fitness tools, shaping the strength of warriors, athletes, and fitness enthusiasts.

At The Great Indian Workout, we bring traditional training tools to your home, combining ancient strength-building methods with modern fitness. In this blog, we’ll explore the history, benefits, and techniques of using these tools to build strength at home—no gym required.

1. The Heritage of Mudgar, Gada & Shena: From Akhara to Home Gym

Mudgar, Gada, and Shena have been central to Akhara training for centuries. In traditional Indian wrestling schools, these tools were used to develop strength, endurance, and body control. The Mudgar, an ancient Indian club, helps with grip strength and shoulder mobility, while the Gada (Indian mace) focuses on rotational strength and power. The Shena Push‑Up Board (another essential tool) improves wrist health and increases range of motion for push‑ups.

These tools were designed for functional training, making them ideal for strengthening muscles used in daily life and physical labor, which made them far more effective than gym machines. With modern fitness being more at home than ever, tools like Mudgar, Gada, and Shena are making a comeback as home fitness equipment—perfect for people seeking effective strength training in limited spaces.

2. Why These Traditional Tools Are Still Effective Without a Gym

Traditional tools like the Mudgar, Gada, and Shena continue to be effective because they focus on bodyweight training and functional strength. You don't need to rely on gym machines to build muscle and increase endurance. Here's why:

• Full-Body Engagement: These tools target multiple muscle groups simultaneously, unlike gym machines that tend to focus on isolated muscles. A Mudgar club workout engages the arms, shoulders, back, and core. The Gada mace training works the shoulders, arms, and core, while the Shena board is perfect for improving upper body strength and wrist flexibility.
• No Need for Heavy Equipment: These tools are compact and easy to use at home. They don’t require large equipment or complicated setups. A few minutes of bodyweight training with the Mudgar, Gada, or Shena is enough to build strength and improve mobility.
  
• Better Movement Patterns: Traditional Indian strength training focuses on movements that mimic daily activities, such as carrying heavy objects or rotational movements, making them more practical and beneficial than repetitive machine exercises.

3. Training Techniques Then and Now: Akhara Style vs Modern Routine

Akhara-style training focused on functional movements that mimicked real-life strength, something gym machines often fail to do. Wrestlers and martial artists used tools like the Mudgar, Gada, and Shena for dynamic exercises that helped improve grip, endurance, rotational strength, and overall mobility.

• Mudgar: Swings, lifts, and rotational movements using the Mudgar helped build grip strength, shoulder stability, and overall upper body strength. These exercises require full-body coordination and core stability, which translates into better performance in real-life tasks.

This tool is used to enhance grip strength, arm stability, and shoulder mobility. It’s especially effective for building muscle in the shoulders, wrists, and forearms. Training with the Mudgar can improve shoulder stability, functional mobility, and endurance.

• Gada: The Gada, or Indian mace, was used for rotational strength and power. By swinging the Gada, wrestlers built explosive shoulder and core strength, preparing them for the physically demanding nature of combat sports.

Its unique design, with a weighted end and long handle, challenges the body in a way that builds strength and endurance, particularly in the shoulders, core, and forearms. Gada mace training improves explosive power, helping to develop more functional strength.

• Shena: The Shena push-up board was designed to improve wrist flexibility and range of motion for push-ups, engaging the chest, arms, and core. Unlike modern machines that focus on isolated muscle groups, the Shena board works multiple muscles simultaneously, improving overall strength.
  

Today, these techniques have been adapted to modern home workouts and bodyweight training routines, ensuring you can experience the same benefits at home.

4. How to Start at Home: Beginner Tips & Safety

Starting with these traditional tools at home is easy, but it’s important to begin with proper guidance to avoid injury and build strength progressively.

• Beginner Tips:

Start with lighter weights and focus on learning proper form, especially with the Mudgar and Gada.

Use the Shena board for basic push-ups and gradually progress to advanced variations as your strength improves.

Warm up before starting your workout to prevent injury, especially in the wrists and shoulders.

Safety:

Ensure you have a stable surface when using the Mudgar and Gada to avoid any shifting during exercises.

Always focus on form first—never sacrifice technique for more reps or heavier weight.

5. Commercial & Lifestyle Aspects: The Revival of Indian Traditional Fitness Gear

More people are using home fitness tools, leading to a revival of traditional Indian tools like the Mudgar, Gada, and Shena. The Great Indian Workout has brought these tools back into modern fitness culture by adapting them for home use. This trend allows fitness enthusiasts to reconnect with India’s rich cultural history while enjoying the benefits of functional strength training.

These tools are also commercially beneficial because they are:

• Affordable: They provide an effective workout without the need for a gym membership or expensive equipment.
• Compact: Perfect for home gyms or even small spaces, making them highly versatile.
• Durable: Handcrafted from high-quality wood, these tools are designed to last.

6. Progression: Build from Beginner to Advanced Using These Tools

To progress from beginner to advanced training, you can:

• Start with the basics: Learn the basic movements with the Mudgar and Gada. For example, start with simple swings and gradually build your strength.
• Increase weight and reps: As you get stronger, add more weight or increase the number of reps to challenge yourself further.
• Try advanced variations: : Use the Shena board for different push-ups and combine it with the Mudgar and Gada for a full-body workout.