Hindu Push-Up
oec:hindu-push-up
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.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Dand, Hindu Pushup, Dive Bomber Push-Up, Hindu Pushups
How to do it
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.
Movement
- 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
- Flaring elbows excessively wide during the swoop.
- Keep elbows tracking back at approximately a 45-degree angle to protect the shoulders.
- Hyperextending the lumbar spine passively instead of actively extending through the whole back.
- Engage the glutes and abdominals as the hips drop so the extension is shared across the entire thoracic spine.
Safety
- Requires adequate shoulder mobility and spinal extension; avoid aggressive arching if prone to low-back or shoulder impingement symptoms.
Muscles
Joints
- Shoulder: Flexion, Extension, Horizontal adduction
- Elbow: Flexion, Extension
- Shoulder blade: Protraction, Upward rotation, Depression
- Thoracic spine: Extension, Flexion
- Hip: Flexion, Extension
Details
- Movement
- Horizontal push, Vertical push
- Modality
- Calisthenics, Strength, Mobility
- Mechanics
- compound
- Force
- push
- Laterality
- bilateral
- Kinetic chain
- closed
- Level
- intermediate
- Equipment
- None
- Record
- Repetitions
- Load
- bodyweight
Sources
- wger: Hindu Pushups, by Imobard (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.