Hindu squats are an exercise
that have been used by Indian wrestlers for centuries to build
explosive power, speed and endurance.
Unlike barbell squats,
which often cause severe trauma and injury to knee joints and lower
backs - Hindu squats actually rehabiliate the knees while strengthening
the muscles of the legs. The key is working into them slowly. Never
force progress in this exercise.
Many people involved in weight training are shocked at how difficult this seeming simple looking exercise can be.
Can you get stronger doing this so-called “free hand” leg exercise
while also staying away from barbell and dumbbell squats? Absolutely.
Can you develop greater muscle mass with this bodyweight exercise?
Hindu squat
From Wikipedia, the free encyclopedia
The hindu squat or Uthak-bethak (Hindi: Standing and sitting) is an Indian calisthenic bodyweight exercise used by Indian wrestlers and other athletes to build leg endurance and strength.
Unlike a normal squat, the heels are elevated, shifting the knees far forward. This places more stress than usual upon the knee joint, both the knee extensors (quadriceps) and the ligaments as well, when highly flexed at the bottom if hyperflexion begins to occur. Due to the increased stress, there is a higher risk of injury to the knee while squatting this way, especially if done ballistically. Some feel that this risk is not worth doing the exercise, others that doing it with control and awareness will overtime strengthen the knee in response to the increased stress to become more resistance to other injury.
Due to the elevated heels, the plantar flexors are recruited more than in regular squats.
Due to the lack of stability in the exercise compared to a normal squat, adding additional weight must be done more conservatively. Barbells are not a good idea, but rather something affixed to the body such as weighted clothing or using a medicine ball. The exercise is more suited to higher repetitions which compensate for the lack of maximum resistance. Even when adding it, one can build up to higher repetitions with a lower weight before switching to a higher one.
Variations
- The hands may remain stationary throughout the exercise, or move in tune with the movement
- Breathing may be done normally (exhaling on the concentric) or reversed (inhaling on the concentric). Any negative or positive effects one way or the other are hard to notice due to the lack of resistance, and are more of a cardiovascular consideration.
Hey guys,
just testing to see how I can update directly from facebook……
stay tuned for the hindu squats fan page !!!!
Hey guys,
The report is no longer available. Hope you enjoyed the info as much as I did researching it.
Hopefully I can provided more in the future and further develop my site
hindusquats.net
Hey,
I checked out a particular bodybuilding forum last week and what do you think was the flagship article on the home page??? RECOVERY TRAINING !!!
Well……. I wonder where they got that idea from ??
finally, people are talking about this !
Hey,
I’m nearly ready for this report to go up on the site. Just a few web techy things to iron out and we are away. It’s amazing how much I have learnt while researching this. I know you will get a lot of value out of this as well. Nobody is talking about this in the mainstream media. I don’t know why, this is so important. Maybe this is the stuff the so-called gurus don’t want us to know???
Anyway, we know now and I have already put this stuff to practical use. I can feel the difference already, especially in the mornings. No more stiffness in the lower legs, shoulders feel great !!!!
Well, I’ll get back to this coding stuff and then we are away!!!!!!!
Hindu Squats
