{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Dand",
      "kind": "regional"
    },
    {
      "text": "Hindu Pushup",
      "kind": "common"
    },
    {
      "text": "Dive Bomber Push-Up",
      "kind": "common"
    },
    {
      "text": "Hindu Pushups",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "deltoid-anterior",
        "role": "prime-mover"
      },
      {
        "muscle": "pectoralis-major-sternal",
        "role": "prime-mover"
      },
      {
        "muscle": "triceps-brachii",
        "role": "prime-mover"
      },
      {
        "muscle": "pectoralis-major-clavicular",
        "role": "synergist"
      },
      {
        "muscle": "serratus-anterior",
        "role": "synergist"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "flexion",
          "extension",
          "horizontal-adduction"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "protraction",
          "upward-rotation",
          "depression"
        ]
      },
      {
        "joint": "thoracic-spine",
        "actions": [
          "extension",
          "flexion"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "strength",
      "mobility"
    ],
    "movement_patterns": [
      "horizontal-push",
      "vertical-push"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "1080"
  },
  "id": "oec:hindu-push-up",
  "instructions": {
    "setup": [
      "Place your hands shoulder-width apart on the floor and step your feet back wider than hip-width.",
      "Push your hips up and back into an inverted V-shape, keeping your arms and legs relatively straight and head neutral between your arms."
    ],
    "steps": [
      "Bend your elbows and lower your chest toward the floor in a sweeping forward arc, skimming just above the ground between your hands.",
      "Press through your palms to extend your arms, driving your chest forward and upward into an extended posture with hips low.",
      "Push back directly through your shoulders and hips to return smoothly to the initial inverted V-position."
    ],
    "breathing": "Inhale as you swoop down and scoop the chest forward; exhale as you push up into spinal extension and press your hips back to the start.",
    "cues": [
      "Dive under a low fence and press tall.",
      "Keep the swooping motion fluid and controlled.",
      "Do not let the lower back collapse without abdominal support."
    ],
    "common_faults": [
      {
        "fault": "Flaring elbows excessively wide during the swoop.",
        "correction": "Keep elbows tracking back at approximately a 45-degree angle to protect the shoulders."
      },
      {
        "fault": "Hyperextending the lumbar spine passively instead of actively extending through the whole back.",
        "correction": "Engage the glutes and abdominals as the hips drop so the extension is shared across the entire thoracic spine."
      }
    ],
    "safety": {
      "precautions": [
        "Requires adequate shoulder mobility and spinal extension; avoid aggressive arching if prone to low-back or shoulder impingement symptoms."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Hindu Push-Up",
  "previous_ids": [
    "oec:hindu-pushups"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Hindu Pushups",
        "url": "https://wger.de/en/exercise/1080/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Imobard"
      }
    ]
  },
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "shoulder"
    },
    "position": "prone",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "shoulder"
    }
  },
  "status": "active",
  "summary": "A dynamic bodyweight pushing variation that swoops the torso from an inverted V-position down through a low push-up and up into a spinal extension."
}