Not Just Tradition: Peer-Reviewed Studies on Indian Clubs Training You Need to Know

Introduction

Ancient warriors trained with Indian clubs, gadas, and maces long before gyms and machines existed. Today, science is catching up, peer-reviewed research now validates what wrestlers and yogis always knew: Indian club training builds real, functional strength while protecting your joints.

Here’s what modern studies say and why Tagda Raho USA is bringing these tools to athletes and everyday movers across America and Canada.

Research-Backed Benefits of Club Training

1. Acute Shoulder Mobility & Strength Boost (Phillips & Rothstein, 2024)

• Study: Participants did an 8-minute Indian club swinging routine.

• Findings: Improved shoulder range of motion and increased isokinetic torque, even from a single short session.

• Takeaway: Clubs work as a warm-up tool and can reduce shoulder stiffness from sitting or heavy lifting.

🔗 Full article: https://digitalcommons.wku.edu/ijesab/vol15/iss5/25/

2. Short-Term Flexibility Improvements (Jordan et al., 2015)

• Study: Measured shoulder mobility before and after a short Indian club program.

• Findings: Significant increases in shoulder flexibility and reduced stiffness.

• Takeaway: Clubs can be used in recovery or mobility-focused workouts.

🔗 Full article: https://digitalcommons.wku.edu/cgi/viewcontent.cgi?article=2436&context=ijesab

3. Clubbell Training for Baseball Pitchers (Choi & Lee, Dankook University, 2022)

• Study: 12-week clubbell program for baseball pitchers.

• Findings: Improved internal/external rotation strength, better endurance, maintained pitching velocity.

• Takeaway: Perfect for overhead athletes (baseball, tennis, volleyball) who need shoulder durability.

🔗 Full article: https://www.ajkinesiol.org/m/journal/view.php?number=525

4. Functional Strength With Gada, Indian Clubs & Bulgarian Bags (Schoenfeld et al., Review)

• Study / Review: Explored how non-traditional tools (gada, clubs, Bulgarian bags) improve concentric strength, power, and stabilizer activation.

• Findings: Off-center, rotational load challenges grip, core, and stabilizers more than fixed machines.

• Takeaway: These tools train you for real life movements, not just isolated gym lifts.

🔗 Full article: https://www.researchgate.net/publication/313146666_Increasing_Strength_and_Power_With_Gada_Indian_Clubs_Bulgarian_Bags_and_Other_Tools_of_Concentric_Strength