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Why You Should Use a Mudgar for Strength Training: Science-Backed Benefits
The Mudgar was used for centuries by Indian warriors and Pehlwani wrestlers to build unstoppable strength. Today, fitness experts and athletes are rediscovering its power—because some tools never go out of style.
Unlike modern dumbbells, the Mudgar’s unique design challenges your muscles in new ways, boosting functional strength, mobility, and endurance. Here’s why you should add it to your training
Mudgar vs. Dumbbells: Why Traditional Wins
Most gyms focus on dumbbells, but the Mudgar offers 3 key advantages:
✅ Grip Strength – Thick handle improves crushing and pinching power.
✅ Unilateral Training – Corrects muscle imbalances (great for rehab!).
✅ Dynamic Movements – Swings and rotations engage stabilizer muscles.
Science Backs It Up: Science Backs It Up: A 2020 study in the Journal of Strength and Conditioning Research found that Indian club exercises activate 30% more shoulder muscles than standard weights, thanks to their dynamic range of motion.
5 Proven Benefits of Mudgar Training
Full-Body Strength
Works: Shoulders, back, core, and legs.
Try This: Mudgar Swing (explosive hip hinge + overhead press).
Bulletproof Joints
Circular movements boost shoulder mobility and reduce injury risk.
Core Stability
Off-center load forces your abs to work harder (like a weighted Russian twist).
Mental Toughness
Pehlwani wrestlers used Mudgar for discipline and focus—not just muscle.
Affordable & Space-Saving
No gym needed! A single Mudgar (3-5kgs) replaces multiple dumbbells.
How to Start: Mudgar Workouts for All Levels
Beginner Routine
Two-Handed Swings – 3 sets x 12 reps
Overhead Press – 3 sets x 10 reps
Advanced Moves
360° Rotations (YouTube tutorial link)
Single-Arm Squat Press
Pro Tip: Start with 3-5 kgs to master form before going heavier.
Where to Get a Quality Mudgar
SatvaFit’s Premium Mudgars Mudgar – SatvaFit
Balanced, durable and made from high quality Indian Siris wood.
Avoid Cheap Imitations (they often break or strain wrists).
Transform Your Strength with Our Live Mudgar Training
Why train alone when you can join India’s most dynamic instructor-led Mudgar program?
SatvaFit’s Daily Warrior Training includes:
🔥 Live Online Sessions – Real-time coaching for perfect form
💪 Progressive Curriculum – From foundational swings to advanced combat rotations
🧑🏫 Expert Coaches – Learn from certified trainers.
📱 Support Community – WhatsApp group for daily accountability
🎯 Personalized Feedback – Personalized weight recommendation and form correction.
Reserve your Spot now.
SatvaFlow Level 1 : Foundational – SatvaFit
### References
1. Journal of Strength and Conditioning Research, 2020 https://pubmed.ncbi.nlm.nih.gov/38595275/
