- Hindu push-ups are a bodyweight exercise that involves the kinetic thrust chain of the upper body, but it also puts a strain on the lower one.
We find this exercise in the world of bodybuilding, in crossfit, in wrestling and in muay thai.
The history of Hindu push-ups goes back to traditional Indian wrestlers and Indian martial arts; think that even Bruce Lee was a fan of this exercise!
Index
How do you perform a Hindu push-up?
La starting position is that of plank, with hands slightly wider than shoulder height and feet together; you have to press on the floor with your upper body and lift your hips back and up.
Then you have to lower your hips until you return to the push-up position by tightening the buttocks; continue lowering the hips towards the floor bringing the chest forward (as if diving down under a bar) and repeat.
The movement is very similar to the push-up dive bombers, but a little simpler.
Muscles involved in Hindu push-ups
The push-up hindu has same benefits as a normal one push-up, in fact, it involves the chest, triceps, biceps, shoulders and core, but, in addition, it strengthens the hamstrings and buttocks.
This exercise is useful for train the force, flexibility and mobility. It is also very useful for the movement of the spine.
Keeping the column mobile, in fact, is extremely important because it is what keeps us upright and ensures good posture.
Common mistakes
This exercise emphasizes the importance of performing movements that are always the same, both in the concentric phase and in the eccentric phase.
Subjects who have difficulty in the movements of the postero-inferior kinetic chain may find it more difficult to master the hindu push-up technique as they will tend to push the shoulders upwards, due to the reduced ability to compress the torso on the lower limbs. .
Possible injuries
Since the main movement is based on a complete support of the body on the upper limbs, it could happen:
- Too much strain on the shoulders: those who do not have a good range of motion in this muscle should avoid this exercise or at least try to develop it better before including it in their routine;
- Wrist inflammation: upward thrusts increase the extension of the wrists and in the long run this could lead to inflammation and injuries;
- Spine problems: the spine is heavily stressed in this exercise, requiring great mobility; those suffering from a slight thoracic kyphosis or a slight lumbar lordosis may have difficulty in the correct execution of the hindu push-up and should avoid it.
In conclusion
Hindu push-ups are an excellent exercise for developing strength and mobility, but they require great mobile skills especially in the shoulders, wrists and spine, so before incorporating them into your training routine ask your fitness trainer for advice and always make sure you do the movement correctly.
And you, did you know this exercise? Let us know in the comments!
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