In the era of high-tech gyms, digital fitness apps, and biohacking, it’s easy to forget that some of the most effective strength and conditioning methods have been around for centuries. We’ve got fitness influencers, high-tech gyms, and workout apps telling us how to train, but long before all that, India had its own hardcore training methods—used by warriors, wrestlers, and yogis to build serious strength and endurance. Today, some of these ancient techniques are making a comeback, and for good reason—they work. If you’re looking for a power pact, unconventional way to train, here are seven traditional Indian fitness methods that have stood the test of time. 

1. Gada (Mace) Training – The Weapon of Warriors 

The gada, or Indian mace, isn’t just a legendary weapon—it’s also an incredible training tool. Made of wood or steel with a heavy ball at one end, the gada is swung in large, controlled movements to build upper-body strength, grip endurance, and rotational power. 

Why It Works: 

•  Builds shoulder and arm strength like nothing else. 
•  Develops core stability and rotational power (great for fighters and athletes). 
•  Improves mobility and coordination. 

Modern Revival: Gada training has made its way into modern fitness and MMA training, rebranded as steel mace workouts—but it’s still the same old-school strength builder. 

2. Mudgar (Indian Clubs) – The Shoulder Saver 

Before kettlebells and dumbbells, Indian warriors trained with mudgars—wooden clubs used to develop shoulder mobility, grip strength, and endurance. These clubs, swung in circular and figure-eight motions, are fantastic for flexibility and injury prevention. 

Why It Works: 

•  Strengthens shoulders, forearms, and grip. 
•  Enhances rotational strength and mobility. 
• A secret weapon for athletes, fighters, and anyone with tight shoulders. 

Modern Revival: Indian clubs are making a comeback, especially in functional fitness and mobility training—even baseball players and martial artists are using them. 

3. Gar Nal – The Neck Strengthening Beast 

Ever heard of wearing a giant stone ring around your neck to train? That’s exactly what Indian wrestlers (pahalwans) do with the gar nal, a heavy stone or concrete ring used to build neck, shoulder, and core strength. 

Why It Works: 

•  Strengthens the neck—a seriously underrated muscle group. 
•  Improves stability and upper-body endurance. 
•  Makes you unbelievably resilient—especially useful for fighters and grapplers. 

Modern Revival: While rare outside traditional wrestling akharas, gar nal training is catching the eye of MMA fighters and strength athletes looking for an edge. 

4. Mallakhamb – India’s Answer to Gymnastics 

If you think calisthenics and bodyweight workouts are tough, wait until you try Mallakhamb—a mix of pole and rope acrobatics that develops full-body strength, balance, and flexibility. Originally a training method for wrestlers, it’s one of the most intense bodyweight workouts out there. 

Why It Works: 

•  Builds insane core strength and body control. 
•  Enhances agility, flexibility, and balance. 
• Challenges both mental and physical toughness. 

Modern Revival: Mallakhamb is seeing a resurgence in calisthenics, gymnastics, and movement training. Think of it as pole fitness on steroids. 

5. Pahalwani (Indian Wrestling) – The Ultimate Strength & Conditioning

Pahalwani, or Kushti, isn’t just about wrestling—it’s a full-body training system that includes grappling, endurance drills, bodyweight exercises, and resistance training using gadgets like the gada and gar nal. 

Why It Works: 

•  Develops brute strength and explosive power. 
•  Improves cardio, endurance, and flexibility. 
•  Builds mental grit and toughness. 

Modern Revival:  Pahalwani techniques are still used in traditional wrestling akharas and have influenced modern MMA and grappling training. 

6. Dand-Baithak – The Original Bodyweight Workout 

Forget push-ups and squats—India’s wrestlers have been doing Dand (Hindu push-ups) and Baithak (Hindu squats) for centuries to build insane muscular endurance and flexibility. 

• Dand is a dynamic arching push-up that strengthens the chest, shoulders, triceps, and core. 

• Baithak is a deep, flowing squat that builds leg strength, mobility, and stamina. 

Why It Works: 

• Builds full-body strength with zero equipment. 
• Enhances flexibility and mobility. 
• Works wonders for muscle endurance and conditioning. 

Modern Revival: These movements are now recognized in calisthenics and functional fitness, proving that bodyweight training never goes out of style. 

7. Vajra Mushti – The Forgotten Combat Art 

Vajra Mushti is an ancient Indian hand-to-hand combat technique that blends striking, grappling, and endurance training. It was used by warriors and pehelwans to develop unbreakable endurance, core stability, and tactical combat skills. 

Why It Works: 

• Improves cardio endurance and strength. 
• Enhances hand-eye coordination and reflexes. 
• Develops mental resilience along with physical toughness 
   

Modern Revival: While Vajra Mushti as a combat style is rare today, its conditioning techniques live on in traditional wrestling and MMA training. 

Ancient Strength for a Modern World

What makes these ancient Indian training methods so incredible is their raw simplicity and effectiveness. They weren’t designed for aesthetics—they were built for real strength, endurance, and survival. Whether you’re looking to add unconventional strength training to your routine or just want to challenge yourself with something new, these time-tested methods still deliver.