Ready to add the Mudgal to your fitness regimen?

Akshay Kumar recently posted on social media about the mudgal and how his father’s fitness routine has inspired him to practise with it. This has swung the focus back on this age-old wooden club that is championed by pehalwans in India’s akhadas but is now being incorporated by fitness trainers in planning gym regimens for those with sedentary lifestyles.

WHAT IS A MUDGAL?

It is a club or mace crafted from solid wood with a weighted end and goes by many Indian names – mudgal, mudgar, samtola, or gada. Depending on the user’s preference, it can weigh between 2 kg and 15 kg. The wood used to craft it varies from place to place. It has a long handle and a heavy head, allowing for a range of swinging and striking movements. It has been historically used by warriors and wrestlers to enhance upper-body and grip strength.

HOW IS IT USED IN FITNESS TRAINING?

It is a misconception that mudgals are only for pehalwans. Rishabh Malhotra, a mudgal practitioner from Bengaluru, emphasises that the right set movements can be designed for even those with regular desk jobs to keep them fit and flexible.

* Using a mudgal involves lifting and swirling, deviating from the linear movements of weightlifting. This three-dimensional motion engages the entire body, according to Jyotsana Rawat, a mudgal practitioner from Dehradun

* The starting weight of mudgals for women is 3 kg and for men it’s 5 kg

* Training with a mudgal increases forearm strength, builds core strength, and enhances cardiovascular fitness. It also promotes endurance, focus, and concentration



PRICE AND MAINTENANCE

Mudgals are readily available in fitness shops and online, where handmade pieces of different weights are sold. The price can vary from ₹2500 for a 3 kg mudgal to ₹5000 for a 9 kg one. A mudgal is low-maintenance – wipe it with a dry cloth during the rains and sun it after applying oil to it. This is typically done once a month.


"I’ve created a movement that I have named Gadadhara, which is inspired by martial art movements. This incorporates a lot of lower body activity, where the equipment is used to mimic the action of a sword. Along with the lower body, this movement works for the core, and helps with overall mobility as well"
Rishabh Malhotra, a mudgal practitioner from Bengaluru

"Don’t have the misconception that if you can do a 110 kg deadlift, you can lift a 10 kg mudgal and keep swinging it. They are two different things. With a deadlift, you pick it up and then you drop it, but with a Mudgal you swing it for 15-20 minutes constantly. So, don’t buy a heavy mudgal right at the start. Also, you must keep your body still, looking straight and not bending your neck or stressing out your upper body"
Jyotsana Rawat, mudgal expert from Dehradun


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