Why You Should Learn Hindu Push Ups (Dand) - So Many Benefits!

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The Hindu Push Up, also known as Dand, offers a huge number of benefits all packed into a single movement. Dand will train your chest, shoulders, and triceps like a push up. It also builds mobility in the spine, the shoulders, hamstrings, and calves. On top of all this, it can help to develop better body-awareness and proprioception.
There are even more benefits once you start looking at the various Hindu Push Up variations, too. Those include: Hanuman Dand, dive bombers, cobra pose, and others.
This video talks you through how to perform Hindu Push Ups and a more. Enjoy!
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[@Samarpan187]

This is one most popular exercise done in 'Akhadas' (Hindu Clubs) in India and is really great for developing functional power and strength for Wrestling ('Khushti' in Hindi). I'm glad you covered this area in such a researched way, anatomically. Much appreciation and love from India.🇮🇳

[@geraldfriend256]

Good to know thanks.Hindu squats on a wobbleboard is super functional and one of very few ways to hit the soleus muscle without a seated calf machine.So now I'm gonna be all about hindu pushups.

[@riichobamin7612]

Dude, isn't "Akahada" simply a wrestling arena made of dirt. It is not related to any religion. Gama, a.k.a. Ghulam Mohammad Baksh Butt, was a Muslim and he also wrestled in an "Akhada".

[@sayanchakraborty2615]

@@riichobamin7612 the fact is that all these arts originate from different religious texts of hindus, we have dhanurveda for warfare and different kinds of weapons, and there are other martial arts like vajra mushti, kalari, vajra yuddha, and many different forms of wrestling like jarasandhi, hanumanti all are derived from religious characters....it doesn't mean only hindus can practice them, its open for all.

[@bruler7264]

@@sayanchakraborty2615 well put

[@riichobamin7612]

@@sayanchakraborty2615 thanks for the info man 👍🏻. But I am only talking about a space specifically for wrestling, i.e. "Akhada". Is it really related to any religion ?

[@ryanmf7654]

"Never fear, the Bioneer is here" Congratulations, you got yourself a tagline!

[@k.h.a.n.71]

Agreed 👍

[@SubcontinentIndex]

Yall should checkout "Ankit Baiyanpuria" , that guy really teaches all of Hindu Techniques of GYM. He is ripped & all natural!

[@abeer6383]

Breathe in before the movement (downward dog) , hold breathe during movement( called kumbhak in Sanskrit) and breathe after the movement( cobra pose) Breathwork is very important. Same applies to pullups and Hindu squats. Watch aniruddha shaktiveer for all types Hindu exercises

[@abeer6383]

Hold breathe during movement Don't forget

[@eldorados_lost_searcher]

Thank you for the tips.

[@abeer6383]

@@eldorados_lost_searcher kzbin.info/www/bejne/mIeapJlmaKx4ps0

[@Mike-hw5jp]

Why would you hold your breath during movement? Your breath gives you power, and if you are not flexible then holding your breath will restrict movement. There are movements where breath holding is important, but I don't think this is one of them

[@sillymesilly]

No you don't hold breathe during movement. Not even in yoga you do that.

[@TheTorqueAholic]

Bruce Lee did these back in his time. In his book Tao of Jeet Kune Do, 1st published in 1975, he had mentioned studying an Indian 🇮🇳 wrestler who did 100 dive bomber + 100 baithak squats, daily.

[@aadarsh_1303x]

GAMA I guess

[@maxwilson3530]

If you’re thinking of the great gama he did thousands of them daily, not just 100 lol

[@Bringmorehoes]

@@maxwilson3530 yeahh he lifted 1200 kg stone !! Bruce Lee was inspired by him

[@ishanparbhakar7150]

People in india do thousands of them. In wrestling akhadas these are primary form of exercise.

[@Bringmorehoes]

@@ALC0A021 it's kilogram mate

[@kratos71]

Traditional Hindu workouts are very functional and still very much relevant. They were made for martial arts and war craft. Focus is on functional strength, balance, stamina and agility and are not at all heavy on joints or spinal cord except for stone lifting. There are few good KZbin channel like flying dutchman and shaktiveer anirudha who do good videos on them.

[@ykd0011]

I think you meant *Flowing dutchman ;)

[@healthyandrew5294]

You're the man commenting following so i can find a link

[@SubcontinentIndex]

@@ykd0011 Nope. Yall should checkout "Ankit Baiyanpuria" , that guy really teaches all of Hindu Techniques of GYM. He is ripped & all natural!

[@maxamisuberstien7610]

I've generally just stayed with classic free weights and cardio, but after finding this channel I now know there's so much more. Thank you

[@kostar500]

Exercise comes in so many disciplines. Enjoy.

[@Jafmanz]

classic free weights? so deadlift, squats, OHP?

[@maxamisuberstien7610]

@@Jafmanz yeah basically, very little stretching too which was holding me back

[@zamiaramirez1390]

Yoga is actually really great for keeping your flexibility and keeping muscles in the right place. I see people get forward shoulders from not stretching out enough

[@feilongish]

Man! The human body is something else. Some people never fully use it.

[@rondoobie69]

Started doing these during the summer because I was having back issues. And let me tell you new levels of strength and little to no back problems. I love that it’s a stretch along with core strengthening exercise. Love it man

[@ytshorts6115]

I have the same back pain issue bro Since 1 month and I am not to recover , I can do exercise or not . And are you recover or not .

[@TheAmandeep2009]

@@ytshorts6115 yes u can, give it a try your back issue will disappear. Start with 5 set and increased gradually

[@1Chonn3]

Roll those glutes with a tennis ball while lying down. Raise a knee to 90 degrees and let it slowly fall to the ground with the ball under the glute. Move the ball around. I found excruciating pain doing this. It took a few days to ease up but I got immediate relief from low back pain. Works every time for me. Hope it works for you.

[@CheapCharlieChronicles]

Thanks for the info. I always like learning new calisthenics as it's something I can do in my hotel rooms when traveling without having to go to the gym.

[@Saiarts_yt]

Training for over 3 years I must say I agree with you. Since I have a free resistance around my waist and lower chest fat, I can do burpees and supersetting it w/ mt climbers at sustained weight.

[@vrmadhavan5662]

I'm an Hindu and I do this ... but I didnt know there r this many benefits Thank u 😘

[@currentaf8455]

A

[@9356079]

Congratulations hindu😂😂😂

[@captainjava1]

Publicised 20 years ago in the West by (the sometimes maligned) Matt Furey but based on wrestling Olympian Karl Gotch's coaching. My go-to calisthenics routine since the early Noughties: Hindu push-up, Hindu squat, wrestler's bridge, bodyweight row. Perfect. Love it. I do calisthenics on the days I don't lift weights (but then I'm an old bloke of 64, not a young ninja).

[@sandeeppatil480]

The Hindu push-ups (Called Dand) and Hindu Squats ( Called Baithak ) have been done for centuries in India and more recently in this century in Akhadas (Clubs for wrestler training) in India .

[@captainjava1]

@@sandeeppatil480 I beg your pardon for not adding the background (which I normally do on the rare occasions I discuss this). Both Furey and Gotch have always made clear that they're teaching dand-baithak, and relate some of the history, including the early 20th century professional wrestling matches (before "show" wrestling, i.e genuine competitive grappling) when Indian wrestlers were pretty much unbeatable. Bruce Lee's book (compiled after his death from his notes) also mentions dand-baithak. I suspect his sketch drawings were copied from Draeger and Smith's book Asian Fighting Arts (1969).

[@captainjava1]

I had my exercise form checked by someone who'd trained in an akhada, and he said it was fine, by the way. I was pretty relieved!

[@ShubhamMishrabro]

Yeah karl gotch was great wrestler

[@sonychiba4733]

Absolutely the Hindu style workouts I first also learned from Matt Furey, spoke about this type of workout in depth.

[@christopherqueen3194]

Push-ups are a key part of my daily physical training. Thanks for this new perspective and information.

[@ddeviddyoung]

A few years back I got a really bad upper back injury after heavy lifting, and for recovery, I just did Hindu push-ups and body-weight squat for a few months and got fantastic recovery results...really respect this exercise.

[@envirodan4295]

The wrestlers built the basis of their fitness around squats and pushups done for crazy amounts of sets that led to an extremely high amount of volume. This built, strength, stamina, endurance and flexibility all at the same time. They then added weights and additional exercises like dips, pullups, mace and dumbells. For those of us who aren't Indian wrestlers we can replicate this by simply doing lots and lots of pushups and squats and then add weights or harder variations of bodyweight exercises for lower amounts of sets sporadically. It builds a very functional body.

[@strangenocturnalofficial]

Your physique has came along immensely since when you 1st started, thanks for the years of knowledge and experience!

[@nathantaylor5599]

Perfect. I've been needing some good instruction on this. Thank you.

[@aaronmgriffin]

Nice shoutout for Original Strength. Great books / channel

[@Peter-ri9ie]

”Never fear. The bioneer is here.” He he put a smile on my face. Another great video, mate. Thanks a lot! 🙏🏻 Merry Christmas!

[@raurtom]

This has seriously become my favourite exercise, it has just so many aspects and has really helped build my shoulder size and strength. Thanks so much!

[@iresqu713]

This is definitely useful and I will be implementing it. Thank you for all you do sir I hope you have a wonderful holiday season and congratulations on the new addition!

[@Gandhar1012]

Love from 🇮🇳.... This is most amezing exercise.. Thank you for this video... I do 200 dands.. And i can say dand is best exercise in world as it works all the muscles... Thanks again

[@Promaxgamer751]

Jai Hanuman 🙏🏻

[@andyleung8313]

YESSSS I've been doing these daily and love your take on it. Time to do more

[@lesbarquist8020]

Been doing them for over 16 years along with Hindu squats. Great video and you definitely now have a tag line.

[@kylereece1979]

6:00- Right up there with anything in the Matrix. Loved this. In a influencer crazed world where posting superficial videos about what flash foods they shelled out on every day is a unconvincing masquerade of "content", 'tis videos like this here that restore the right balance. Practicing, bettering and mastering movements and mobilities you do here is helping and bettering others to better themselves, outside the gym and where ever they are.

[@com_b_41_adityavikrampande33]

Really loved how nicely and accurately he covered it. Also apart from these two dans tare are many more dands in yoga. This is what people are misguided that yoga is all stretches which is far from truth. Yoga is a way of balancing and strengthening you mind, body and soul. Great video too.

[@JK2Kans]

Great video, used to do this move as part of my archery training when I used to do it. Going to bring this into my regular training from now on.

[@jeffsimard8846]

I'm always so blown away by the quality of content in this channel....

[@Death__0]

Most of the physical exercises of Ancient India focuses on flexibility, strength, and endurance. It's easy enough to do a few sets that's why Indians repeat these old exercises like 500-700 times(gradually not at the beginning of course). Each rep of such exercise doesn't harm muscle as much and strength develop slowly along with endurance,stamina and flexibility. But I bet the strength gonna last longer and it will be great help if you play sports & martial arts.

[@smoadia85]

500-700 reps a session? omg that kinda blows my mind

[@synthtastic74]

Yea..That's why Indians are world champions in MMA, Wrestling, Boxing and basically any combat sport out there.

[@araibirshad8294]

@@synthtastic74 🤣🤣🤣🤣

[@sriramiyer4612]

@@synthtastic74 All was good till the white people came in to fill their pockets. Post that India's priorities and mindset took a below that it is just now starting to recover from

[@kiabahjoe470]

@@synthtastic74 where?

[@whitewolf6730]

Hey! I am incorporating two different exercises I learned from you, Pal! But I really like the looks of this one too. I believe J shall incorporate it. First attempt will be tonight after getting off work( 12 hour shifts). Thanks SO much for all you give us. Seriously. I am grateful for your well thought out relevant things that you show us. I often refer people to you too.💪💪✨😎

[@bw6078]

Congrats on the addition to your family and Merry Christmas.

[@keithhamilton6559]

Great video as usual. I have been doing these for 20+ years. Along with plenty of Hindu Squats and bridging. Keep up your good work.

[@FlautistSojwal]

I've been doing this regularly as a finisher workout for last 5-6 months. And it's massively beneficial!

[@rush194tify]

Definitely added these into my routine! Just found your channel and loving your content. I'm relatively new to calisthenics and exercise and I'm finding your videos super helpful, great work.

[@moriscoley5328]

I myself have just started looking into doing some kind workout exercise and your technique looks very good, thanks.

[@chukadunkwu]

Great introduction to functional training and a useful approach that I will add to my training.

[@majorphenom1]

Thank you for sharing 🙏🏾 I plan to add it to my workout regimen ✊🏾✅

[@zedek_]

I hope you also make a video dedicated to the Hindu Squat! There is a good reason these exercises are paired together

[@kristiqn9]

Great video. Thank you so much for making it. Would you mind making a video on the "Hindu Squat" and its benefits as well?

[@AlteredState1123]

This is one of the golden exercises. Thanks for sharing.

[@Asianevermore]

I have been looking for Hindu push-up for years! You have finally made one that’s actually broken down with great contexts

[@tur13l]

It's been a part of my groups BJJ warmup routine for ever (4+ years), probably since this movement is decent for wrestling and that is one of my coaches backgrounds.

[@waterfordel]

I learned these from Matt Furey! Outstanding workouts! They're really the stretch and workout! Also the bethaks!

[@EntrepreneursGuideOfficial]

This video has improved my health and strength as well as many family and friends I’ve recommended it to. Thanks for putting this together @thebioneer 💪🏻

[@JosimarBezerra-fx8wb]

I love this! Thank you so much for this video! You've definitely earned a subscriber here. Looking forward to checking out more videos on your channel.

[@abigwhale1043]

I really love doing Hindu pushups. It's a fun change from the regular or other similar 'plain' pushups. But I only just realised how many more benefits there are to this exercise, after watching your video. After this, I will without doubt do more of these!! *Epik.* Also, could you perhaps do a video on that infamous kickthrough (that at this point just seems like your signature move - along with that epik handspring (which I like to call the 'bearspring' 🤣))? It's a really cool move, and so I believe it deserves a bit of KZbin love! Thank you, also for the awesome content ❤💪🔥

[@zoidsfan12]

That's actually nuts. I've essentially been doing that finally variation for months just as a stretch. I have noticed that stretching you leg to that position gets an amazing stretch on both the glutes and back.

[@lsporter88]

That is indeed a useful conditioning exercise. You've demonstrated not only a very masculine physique, but a magnificent amount of functional strength and agility in this video. Thanks for this. Great presentation.

[@gregsheridan76]

Another great video. I first learned about Hindu pushups from a book I think was called combat conditioning. Watching this made me wish I have kept doing them regularly since I learned about them.

[@ss-cw6he]

U can train in India akhada and u will never go back to gym ever

[@ivoryas1696]

Honestly, I love these too. You can really feel just how much more of your body it works as you move and definitely after. Funny thing is, I was actually going pull up to the video to ask about the variation at 5:45, because I honestly defaulted to that 😅. In any case, I've been neglecting to get enough of these as of late, so it's good to see some more attention brought to them!

[@msanatani1995]

Thnaks for taking the ancient Hindu tradition to the world. may HANUMAN bless you with morre strength and healthy happy life

[@etherealwave991]

I was convinced within the first 30 seconds of this video. Will be trying this today, thanks!

[@Father_Brother_Son]

Dive bomber push-up is my go to exercise for big traps and upper chest. Glad to see it getting some recognition!

[@Saiarts_yt]

Tapp brothers here on YT also talks about this hindu pushups in parkour functional method. In addition to hindu pushups I also add hindu squats and hip hinged snow angles using lighter dumbbell/resistance bands.They helped me out greatly.

[@MutleeIsTheAntiGod]

Love the content. Your videos always leave me with a sense of empowerment and positivity to go out and try these new strength training excercises

[@holdencawffle626]

Been outta shape for yrs. Mid 40s Just pumped out 20. Whew. A real booty kicker Will keep watching the bioneer's videos for assists. Huzzah!

[@huntergrant6520]

Ive done it for 20 years now. Shaolin had me doing 100's of these a day.

[@KnightInGale74]

What results did you see after a few months?

[@zyzz9885]

Yeah, Kung fu originated from India. So allot of Shaolin practices are similar to what's taught in Kalaripayattu and Indian kushti.

[@cucciafr68]

I've heard people call this a "Judo pushup" and as a judoka, I don't know why. We've always called it a Hindu pushup. I think because there is an old black and white video of Kimura running a class and all the athletes are doing these. Who knows. I have been looking for a movement to do in the morning when I wake up and this might be a perfect exercise for that

[@teaserguy]

Whether it is martial arts or push up both originated from India!!

[@siddharthnaik2361]

Because some Famous judoka who used to do thousands of these daily. I don't remember his name.

[@cucciafr68]

@@siddharthnaik2361 It could have been Kimura.

[@vittocrazi]

because it has been a standard excercize for judo conditioning in class since faaar back then. And judo was a huge novelty in Europe in the early 1900's

[@Baba24M]

@@teaserguy right!

[@Cloppa2000]

Awesome amount of content and detail in this video 👍

[@toataua1499]

One of the top people to listen to on KZbin. Personally my Number One.

[@charlesnathanhatton]

Another great video. I have moved to doing the “Deck of Cards” Karl Gotch training routine once a week or so. Suggestion: a “Doc Savage” training video. In the novels, they always discuss his full body calisthenics training routine.

[@justinweber4977]

I would love to see someone tackle a Doc Savage routine.

[@victorhernandez1857]

The Gotch Bible

[@ultralordd7625]

Het, Adam, have you read Matt Furey's book Combat Conditioning? He emphasizes a routine he calls the Royal Court which has the Hindu pushup, Hindu squat, and the neck bridge as the core of his program.

[@alpolacci]

The next Big 3 lifts How much you neck bridge bro?

[@dustinpecor2677]

I came here to say this, thanks for beating me to it

[@einfachlumir7633]

Dont do Neck Bridges they fuck you Up real Bad in the Long run

[@ryanwatterson4038]

Neck bridges ain't good

[@LARPANET_3087]

This is neat, I like how this combines strength building with stretching

[@nicholadeanewriter3499]

Just tried Hanuman Dand after my workout. Feels amazing! Thanks so much x

[@TheOnimbus]

I've found that divebomber push ups have helped my lagging upper chest muscles and triceps start to catch up.

[@tornadoaftermath]

Very interesting. John Peterson talks about this version of push up in his book on Transformetrics. Very effective and good for the whole body.

[@josephstar1883]

Your physique has improved a lot since the days you started this channel! I'm really impressed!

[@user-bg4ob1db4j]

Thank you 🙏 much for sharing. Very very helpful. Greetings from Indiana.

[@lethalduck1412]

Where my Indian bros at?

[@NilanBerlin]

I‘m reading this literally wearing a t-shirt with a duck on. Haha here bro

[@CC-mb8fi]

In my 60's with multiple injuries from a mv accident in 2003, i would GLADLY change bodies with you to have that strength and mobility I was a national Olympic and powerlifter, martial artist and boxer, cross country runner etc Took me 14 months to walk again If it had not been for the sheer strength of my musculature i would have still been a quad in a wheel chair eating soup I do some of the stretching and passive exercises you recommend and they work I will give you my address and we can do a body swap any day As an ex ex, you give excellent advice Keep on keeping on Heads up Eyes open No fear

[@vincentlee7359]

Name?

[@heyhowyoudoing8120]

Is there any video of you in the Olympics doing boxing or martial arts in a match

[@jerome25greatness78]

That flip pushup combo you did was nothing short of Amazing !!!!

[@getfit_1.2.1]

Thanks Adam. Only recently came across your BIONEER You Tube channel. Inspirational 👌

[@rahulshendre7089]

MOST POPULAR EXERCISE IN INDIAN VILLAGES ALSO ONE OF MY FAVOURITES 🔥💪

[@raymondjurado9203]

Classic. I remember Matt Furey’s Combat Conditioning and doing hundreds of these plus the Hindu Squats and doing the static wrestler’s bridge holds every day.

[@aquilvon]

thank you so very much. i am convinced to try it out. tou had me on the burpees video too. thanks bro.

[@showman139]

This is insightful and I will be adding the Hindu push up in the future.

[@vajraman2067]

I've been doing them since the 70's with the only difference being that I do them on closed fists instead of palms flat, as I learned this push up as a part of series of warm up exercises for Choy Lay Fut Kung-Fu.

[@sayanchakraborty2615]

Adam I would recommend you to check out the Rammurti Dand of professor rammurti naidu....it's another variation of hindu pushups(sadharan Dand) but is a lot tougher and requires more strength.

[@jaykrizzle]

Link?

[@MridhulIyer]

@@jaykrizzle kzbin.info/www/bejne/aWiVm6WJnayaiqM Shoutout to Aniruddha Shaktiveer

[@emmettwalsh6901]

Softly spoken, eloquent, compassionate...and would absolutely destroy anyone. Man's man right there.

[@victorp657]

Thanks for bringing this up. Used to do it and will add it back in.

[@pranakhan]

As a journeyman in movement, I perform a simplified version of the Hindu pushup from the knees as part of a kind of Asana, synergizing it with the Yamakasi push up. This helps me to grow the neuromuscular connections to train my body towards different levels of engagement over time.

[@thefirmamentalist9922]

It always hurt my shoulders. Gotta work my way up with back bridges and wall assisted hand stands.

[@dougthebuilder1]

awesome video, subscribed!

[@Cleanpea]

I will try it, for sure! Thanks

[@alihasanaxe4936]

I've always known this exercise as "baby maker" pushups so I was pleasantly surprised to see they were the subject of the video, definitely the most fun pushing exercise I do.

[@URWELCOME]

Lol they do strengthen them muscles 😁

[@thedon9670]

Lol 😂

[@onepoundswallowtwopoundcoc3115]

I was taught it as “Hello Mary”. If you catch the drift.

[@kiaranjay5153]

Baby Makers are slightly different, and quite a bit harder in my opinion

[@vatoslocos5379]

This Guy could work as the stuntdouble of superman

[@mizukarate]

Great video as always. Also finished your book. Very helpful and will reread it again soon.

[@juliemarchbanks9152]

Love the Hindu Pushup! Especially the Dive Bomber variation.

[@greatbalance]

This is also part of the Surya namaskar (sun salutation) that is an ancient Hindu exercise routine that is all-round beneficial to strength and flexibility for almost all parts of the body. Many steps of the Surya Namaskar are now taught in "yoga" as separate "asanas".

[@vijayvijay4123]

The so called "dive bomber" is just a Hindu push up variation.

[@ricardochavez6391]

Man I haven't seen you in a while still looking incredible 😎👍

[@misterpalmer]

This was great! And it's a nice introduction to your channel for me. Thank you! Subscribing.

[@mikeince2929]

Yes, i was using the move and got out of using it, thanks for bringing it back to me...Hanumann, the the monkey King both for Indian and Chinese mythology although Vhinese is more the money king. Great stuff keep the out door going...will you do some through the winter outside?

[@TheHybridHunter307]

This is how I was taught to perform divebombers as a kid in Japanese Jiu Jitsu. kzbin.info/www/bejne/mnycgnuaerObgqs My Hanshi taught us to keep our faces, chest and waist as close to the ground as possible without touching in both directions. He used to say "Under the fence! Here comes the dog!". I still do these regularly 40+ years later. They're a regular part of my athletes and clients programs.

[@dennisjohansson5716]

Awesome info, mr. Bioneer :D

[@arupp513]

One of my favorites for a long time. Great video and explanations. Just found you and followed on Instagram!

[@leoawgowhat4383]

Merry Christmas to me🤗 something new to practice thank you

[@sukhdeepsingh1487]

I knew an ex wrestler who, now in his 50''s who did this everyday any chance he could and even at 50 was really coordinated and strong, he would even do them with more explosive power. Really a great workout to do as a stand alone and a great variant to the standard push-up. Highly recommended!!!

[@papasitoman]

I couldn’t decide what to get my gf for Christmas but then heard a knock on the door and Adam was standing there with wrapped gifts and said “Never fear, the Bioneer is here!” He then lizard-crawled and lunges away. You saved Christmas. Thank you, Mr. Bioneer!

[@TheBioneer]

😂😂😂

[@leandrog2785]

What was inside the wrappings?

[@hekkrjs2698]

Thank you for your video!!!

[@bushidokazama]

Thanks, always loved these. High reps is the way!