Know more about the mudgal practice and how it benefits your health

Akshay Kumar’s mudgal practice (Source: Akshay Kumar/Instagram)

One of the most physically fit actors in the industry is none other than Akshay Kumar. For years now, he has been quietly working on his fitness. Now the actor has revealed that one of the major facets of his routine which has been game-changing is the practice of Mudgar or Mudgal.

“My father used to practice with it and watching him made me fall in love with a Mudgal. For years now, I swing my way to fitness every day with this 6.5Kg traditional Indian wooden club,” he shared.

“Beats everything (not everyone)…Try it!” added the 56-year-old actor.

How is the Mudgal practice effective?

Incorporating the Indian wooden club swings adds variety to a workout routine, helping to prevent boredom and keeping individuals motivated to stay consistent with their fitness regimen.

The benefits over time may include improved grip strength, enhanced core stability, increased shoulder mobility, and overall functional strength, said fitness trainer Garima Goyal.

According to Goyal, the swinging motion demands core engagement to control the movement, leading to improved stability and strength in the abdominal and lower back muscles. “Controlled swinging movements can help maintain joint health by promoting flexibility and reducing stiffness, particularly in the shoulders, hips, and spine,” she said.

 Mudgal practice enhances arm grip (Source: Freepik)Always prioritise proper form to prevent injuries.

1. Grip – Hold the mudgal with both hands, keeping a firm but relaxed grip. Place your hands slightly wider than shoulder-width apart.
2. Stance – Stand with your feet shoulder-width apart. Keep your knees slightly bent for stability.
3. Starting position – Begin with the mudgal hanging straight down in front of you, arms extended. Ensure your core is engaged.
4. Swinging motion – Initiate the swing by moving your hips back and allowing the mudgal to swing between your legs. Keep your back straight during this motion.
5. Hip thrust – As the mudgal swings back, thrust your hips forward, generating power to bring the mudgal up. Use the momentum to guide the mudgal overhead.
6. Controlled descent – Allow the mudgal to descend back down by bending your elbows and maintaining control. Keep the movement smooth and controlled.
7. Breathing – Coordinate your breath with the movement. Inhale during the downward phase and exhale during the upward phase.

8. Start light – Begin with a lighter mudgal to practice the form and gradually increase the weight as you become more comfortable.
9. Consistent practice – Regular practice is key to mastering the mudgal swing. Start with a few sets of controlled swings and gradually increase the intensity.