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How to do the Hindu squat to build strength and endurance
India is the birthplace of chess, yoga and other great ideas. One of the best full-body exercises that build explosive endurance for your legs and body is an exercise called the Hindu Squat. In India it is called Bethaks. Explosive endurance sounds like an oxymoron, but this exercise has been used by wrestlers and, more recently, mixed martial artists for hundreds of years. It is a bodyweight exercise that can be done every day. Besides, the Hindu squat is one of the rare exercises that can rehabilitate your knees and strengthen the muscles of your legs. It is important to learn and practice the movement (exactly...
How to do the Hindu squat to build strength and endurance
India is the birthplace of chess, yoga and other great ideas. One of the best full-body exercises that build explosive endurance for your legs and body is an exercise called the Hindu Squat. In India it is called Bethaks. Explosive endurance sounds like an oxymoron, but this exercise has been used by wrestlers and, more recently, mixed martial artists for hundreds of years. It is a bodyweight exercise that can be done every day. Besides, the Hindu squat is one of the rare exercises that can rehabilitate your knees and strengthen the muscles of your legs. It's important to learn and practice the movement (just like yoga). The Hindu squat is an exercise that also develops and requires coordination, balance and smooth rhythmic movements of the hands and legs. Here are some pointers on Hindu squats.
These squats are performed like regular squats. First, start with your legs shoulder-width apart. Your arms are stretched out in front of you. As you go down to the bottom position of the squat, you want to exhale. This is the opposite breathing pattern when you do squats. You will inhale as you go up. When you squat, you want to swing and move your arms rhythmically. Your arm movement should be such that you rotate your shoulders and arms backwards. At the bottom of the squat, you will be on your tiptoes and your arms will be in the down position. Additionally, unlike most leg exercises like squats and lunges, your knees extend past your foot. You want to learn the movement by getting your body and breathing into a perfect rhythm. The Hindu squat is quite fast and if you master this exercise perfectly, you will build explosive strength in your legs and body.
Important points about Hindu squats:
• Inhale on the way up and exhale on the way down. This is the opposite of the breathing pattern for squats.
• Get into a quick but efficient rhythm with these squats.
• Do not jump at the bottom of the movement. Go all the way down and be on your toes at the bottom of the squat.
• First exercise to perfect the movement. Then you can build on your reps.
You can try to reach 50 initially. Then you can build yourself up to reach 100 and beyond. Just like with yoga, you want to practice the movement so you can benefit from this great and underrated exercise.
Inspired by Pascasio JR Felisilda