Hindu pushups, revered for their versatility and effectiveness, have long been a popular exercise among wrestlers and fitness enthusiasts alike.
They offer a host of benefits, including improved shoulder mobility, chest strength, and back muscle development, as well as increased stamina and overall body coordination.
In this guide, we will walk you through the proper way to perform Hindu pushups, along with beginner steps and progressions to help you build skill and confidence in this challenging yet rewarding exercise.
A brief history of Hindu pushups
Also known as ‘dands’ or ‘baithaks’, Hindu pushups owe their origins to the ancient Indian subcontinent, where they were practiced by warriors, wrestlers, and other athletes to hone their physical prowess and endurance.
Today, the exercise enjoys widespread popularity worldwide, thanks to its ability to engage multiple muscle groups at once and promote functional strength and mobility.
Why choose Hindu pushups?
In comparison to regular push-up variations, Hindu pushups boast several unique benefits:
- Strengthening of the chest, shoulders, back, arms, and core muscles,
- Enhancement of joint stability and flexibility,
- Encouragement of diversification in your workout routine, and
- Increased heart rate and calorie expenditure for an effective cardiovascular workout.
Performing Hindu pushups: step-by-step instructions
Step 1: Begin in a downward facing dog pose
To get started with Hindu pushups, assume a downward facing dog pose by placing both hands on the ground, shoulder-width apart.
Your feet should be hip-width apart, with heels pressed towards the ground. Aim to form an inverted ‘V’ shape with your body, ensuring that your back is straight and your legs are fully extended.
Step 2: Dive into a swooping motion
From the downward facing dog position, bend your elbows and begin to lower your chest towards the ground.
As you do this, move your body in an arc-like motion, eventually bringing your chest close to the ground. While performing this movement, keep your hips slightly raised and engage your core muscles for stability.
Step 3: Transition into an upward facing dog pose
Once your chest is close to the ground, continue the swooping motion by rolling your weight forward onto your hands until your torso is off the ground.
At the same time, straighten your arms and arch your back, pushing your shoulders down and away from your ears.
This position will resemble the upward facing dog pose commonly found in yoga practice.
Step 4: Return to the starting position
Finally, utilizing the strength of your arms, lift your hips upwards and reverse the swooping motion to return to the downward facing dog pose.
Congratulations—you’ve completed one Hindu push-up!
Tips for beginner success
If you’re new to Hindu pushups or struggle with conventional push-up exercises, consider these suggestions:
- Start slow and focus on form. Gradually progressing through each step can help ensure proper technique, preventing injury and improving muscle activation.
- Decrease range of motion. To make the exercise less challenging at first, don’t swoop as low or push up as high during the movement.
- Use an elevated surface. Practice Hindu pushups with your hands on a raised surface, such as a bench or step, to reduce the load on your upper body.
Variations and progressions for continued growth
As you gain proficiency in Hindu pushups, explore these variations and progressions to keep challenging yourself:
- On Your Fingertips: Perform Hindu pushups using only your fingertips to emphasize grip and forearm strength.
- Plyometric Hindu Pushups: Add explosive power by propelling your body off the ground during the upward facing dog transition, clapping your hands together before landing.
- One Arm Hindu Pushups: Become a true master of this exercise by performing it one-handed, which requires immense strength, balance, and dexterity!
- Pausing At Each Transition: Pause for at least five seconds while performing downward/upward-facing dog poses or swooping motion—this will help develop your isometric strength and endurance further.
Whether you’re a seasoned athlete looking to diversify your workout routine or a fitness beginner seeking a fun and challenging full-body exercise, Hindu pushups are an excellent choice.
With dedication and patience, anyone can reap the numerous benefits of this timeless practice—just take it step-by-step and watch your strength, mobility, and stamina soar.
