In a world filled with fancy gym machines, complex training apps, and workouts that need five different types of equipment, sometimes the best moves are the ones that’ve been around for generations. Enter the Hindu pushup — a classic bodyweight movement rooted in Indian tradition that’s been building strength, flexibility, and endurance for centuries.
This isn’t your average pushup. It’s a full-body strength builder that works your chest, shoulders, triceps, core, and even your spine — all in one continuous, fluid motion. And the best part? You don’t need anything but your body and a little space.
If you’re looking for a raw, no-fluff move to level up your upper body strength, mobility, and muscular control, Hindu pushups deserve a spot in your routine. Let’s break it all down.
What Is a Hindu Pushup, Exactly?
A Hindu pushup (also known as Dand in traditional Indian wrestling or physical culture) is a dynamic variation of the classic pushup. Instead of moving straight up and down, you move in a flowing arc — almost like a wave — which makes it a compound movement that targets multiple muscle groups while promoting flexibility and control.
The move starts in a downward-dog-like position and flows into a cobra-like backbend. Then you reverse the motion back to the start. It combines elements of yoga (think Surya Namaskar) with old-school strength training.
Traditional Indian wrestlers like The Great Gama used Hindu pushups and squats as staples in their training. These guys didn’t have dumbbells or benches — and they were unbelievably strong, agile, and powerful.
What Muscles Do Hindu Pushups Work?
Hindu pushups are deceptively simple. One rep feels like a yoga pose. Ten reps feel like a workout. Twenty? That’s a full upper body burn.
Here’s what you’re working:
- Chest (Pecs) – Especially as you lower your body through the arc
- Shoulders (Deltoids) – Massive activation during the transition and upward motion
- Triceps – All the pushing power comes from these guys
- Upper back and traps – Helps with stabilization and control
- Core – Every part of the movement forces your abs and obliques to work
- Spine and hips – Flexibility and mobility increase as you flow through reps
So yeah, it’s not just a pushup. It’s strength plus mobility plus endurance — all rolled into one desi move.
How to Do a Hindu Pushup (Step-by-Step)
Let’s walk through it slowly. No need to rush this — the form is everything.
Starting Position:
- Begin in a downward dog-like pose
- Hands shoulder-width apart, feet wider than hip-width
- Hips raised high, arms and back in a straight line
- Your head should be between your arms, looking toward your toes
The Movement:
- Lower your upper body forward and down — like you’re diving under a low bar
- As you glide forward, let your chest come close to the floor
- Arch your spine upward, pressing your chest forward and lifting your head (you’ll now look like you’re in a cobra stretch)
- Keep your arms straight and elbows locked at the top of the movement
- Now reverse the motion by lifting your hips back up to the starting position, following the same arc in reverse
That’s one rep.
Breathe in as you dive down, breathe out as you come back up. Controlled breathing helps with rhythm and endurance.
How Many Should You Do?
Start with 2 to 3 sets of 8–10 reps. Even if you’re used to regular pushups, Hindu pushups will feel different. Your muscles need to adjust to the flow and tempo.
Once you build control and comfort, increase your reps to 15–20 per set. You can even challenge yourself with 100 Hindu pushups a day (split into sets), just like old-school Indian wrestlers did.
Hindu Pushups vs Regular Pushups
Here’s a quick comparison to help you understand how this move stands out:
| Feature | Regular Pushup | Hindu Pushup |
| Movement | Straight up/down | Flowing arc |
| Muscles | Chest, triceps, core | Chest, shoulders, back, core, spine |
| Flexibility | Minimal | High |
| Tempo | Fast or slow | Slow and controlled |
| Difficulty | Moderate | Moderate to Advanced |
If pushups build strength, Hindu pushups build strength + mobility + coordination.
Benefits That Go Beyond Muscles
1. Improved Shoulder and Spine Mobility
If you sit a lot or feel stiff in your upper body, Hindu pushups help open the chest and loosen the shoulders.
2. Cardiovascular Endurance
Try 20+ reps in a row and you’ll see — your heart rate spikes. It’s strength training and cardio combined.
3. Functional Strength
This is the kind of movement your body uses in real life — flowing, multi-directional, and coordinated.
4. Better Posture
That deep backbend strengthens spinal muscles and counters the hunch from too much screen time.
5. Perfect for Home Workouts
No equipment. No gym. Just your body and commitment.
Common Mistakes to Avoid
It’s easy to cheat your form with this move, but don’t. You’ll miss the benefits and risk injury.
Mistake 1: Rushing through reps
Take your time. Hindu pushups are about control, not speed.
Mistake 2: Dropping hips too fast
This strains your lower back. Engage your core and move with awareness.
Mistake 3: Shallow range of motion
The deeper the arc, the more you activate your muscles.
Mistake 4: Letting elbows flare out
Keep them close to your body as you move through the dive.
Record yourself or use a mirror until your form feels dialed in.
Level Up: Variations and Progressions
Once you’re comfortable with basic Hindu pushups, try these:
Explosive Hindu Pushups
Add a small jump or clap at the top position for power training.
Weighted Hindu Pushups
Wear a weighted vest or backpack to make the move tougher.
Slow-Mo Hindu Pushups
Take 3–4 seconds on each part of the movement to build control and endurance.
Combine It with a Desi Strength Flow
Pair Hindu pushups with other bodyweight moves for a full-body routine:
- Hindu Squats (Baithak) – 3 sets of 20
- Hindu Pushups – 3 sets of 10–15
- Plank Holds – 30–60 seconds
- Forward Fold Stretch – 1 minute
This combo improves strength, stamina, and flexibility all in one go.
Final Thought
You don’t always need a gym to get strong. Sometimes, all it takes is a timeless movement, a little floor space, and some sweat. Hindu pushups are more than just a workout — they’re a connection to desi tradition, old-school strength, and body mastery.
Start slow, focus on form, and build it into your weekly routine. Your chest, shoulders, arms, and spine will thank you — and you’ll walk away feeling stronger, more mobile, and proud of what your body can do.
