I was asked a little while ago to provide a video and blog discussing the Hindu Squat and how to perform it properly. So on this post we'll be taking a look at this unique body weight exercise that's perfect for conditioning and pairing with it's sister exercise The Hindu Push Up!
Hindu Squats or “Bathaks”, along with Hindu Push Ups, is a staple conditioning exercise used by Hindu Wrestlers for centuries. In fact The Great Gama, a legendary Hindu Wrestler who was undefeated in over 5000 matches, was said to have performed over 4,000 Hindu Squats each day! Hindu squats unlike regular squats force the knee well over the toes, this technique is not dangerous for the knee joints when performed correctly because added weight is not being used. However this technique is not recommended for those with knee injuries.
Begin in a standing position with your feet hip width apart, your stance should no be quite as wide as it would be during a regular squat. Begin to squat down with your weight on the balls of your heels allowing your knees to pass over your toes. As you lower keep your back straight, head up, and let your arms swing out behind you with your fingers extended. Continue to lower yourself all the way down until your butt almost touches your heels, at the same time as you reach the bottom of the squat your finger tips should brush the ground right beside your feet. Keeping the weight on the balls of your feet, press through the ground, begin to extend from the knees and hips, keep the momentum from your arms continuing swinging them up and in front of you in time with the extending of your knees/hips. Continue this way until you’re fully standing and repeat for as many reps as required. Remember to keep your torso, back, and chin up through out the whole movement. The entire squat should be controlled and you should never drop quickly down into the squat. The swinging of your arms should be soft, and in moving together in perfect unison. If at any time you feel pain in your knees or low back than stop performing the squat.
Try them out for yourself and let me know what you think!
P.S. The Hindu Squat and over 30 other unique old school body weight exercises will be covered, along with a bunch of workouts including them, in my new upcoming ebook "Ancient Training Methods For Modern Results". Stay up to date with the blog or FaceBook for more updates on it's release!