India has a long and proud history of exercise and is the nation where yoga originated. India is also home to a number of martial arts, including various forms of wrestling, musti yuddha -- a kind of kickboxing -- and kalaripayat, which is similar to Japanese judo. With the exception of wrestling, most of the Indian martial arts are no longer practiced, but the methods used by the combatants to strengthen and build their bodies are still used today. The term "Hindu" is used to describe anything with roots in India and is often used to differentiate between Indian and Western origins.
Hindu Squats
Hindu squats are a body weight leg exercise that develops strength in your quadriceps, hamstrings and butt. They also develop cardiovascular fitness, coordination and balance. Hindu squats, or bethaks, as they are properly known, are a cornerstone exercise of Indian wrestlers. To perform a Hindu squat, stand with your feet shoulder-width apart and your arms extended in front of you at shoulder-height. Inhale. Clench your fists and pull your hands into the sides of your ribs. Squat down as deeply as you can while keeping your torso upright -- let your heels lift off the floor and reach down to touch your feet. Exhale, stand back up and repeat.
Hindu Push-Ups
Hindu push-ups are an effective exercise for your upper body that will develop strength in your chest, shoulders and arms. Hindu push-ups also help to mobilize your hips and spine. To perform Hindu push-ups, also called dands, bend down and place your hands on the floor, shoulder width apart. Walk your feet back and spread your legs. Push your butt into the air so that when viewed from the side, your body resembles an inverted "V." This is your starting position.
Bend your arms and lower your head toward the floor between your hands as though you are ducking under a bar. From this position, extend your arms, arch your back, and lift your head and chest up. Keep your arms straight and swing back into the starting position. Hindu push-ups should be performed using a fluid, nonstop motion.
Indian Clubs
Indian clubs are heavy bowling-pin-shaped weights that are used for a wide variety of upper bodybuilding exercises. Originally used by Hindu wrestlers to develop strength and conditioning, clubs were adopted for physical training by the British army during their occupation of India. Physical training instructors in the British armed forces are still known as club swingers, despite the fact that clubs are no longer used in modern military training. Exercises using Indian clubs include swinging the clubs in a circle and swinging the clubs from overhead to full extension at shoulder level -- an exercise called casting, as it simulates casting a fishing line.
Indian clubs are normally made of beechwood, although modern clubs are often made of metal. Clubs are available in a variety of weights from 5 to 50 pounds.
Rope Climbing
Rope climbing was once a competitive sport, featured in the first modern Olympics in 1896, and is very popular in India. As well as being a stand-alone sport, rope climbing was and is a common training method used by Indian wrestlers to develop their arms, hands and upper-body muscles. The ropes they use are generally made of Manila fiber and can be climbed using hands and feet or, for a very demanding upper-body workout, the hands alone. Rope climbing is an integral part of many armed forces training programs, and the drills used are variations of the exercises used by Indian wrestlers.
References
- "Combat Conditioning, Functional Exercises for Fitness and Combat Sports"; Matt Furey; 2005
- "Never Gymless: An Excuse-Free System for Total Fitness"; Ross Enamait; 2006
- Indian Clubs.Net: History of Indian Clubs
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