Monday, March 5, 2007

Low Budget Warrior Tip #101: Hindu Squat

Hindu squats are a great stationary exercise for cardiovascular training and building endurance. They are a bodyweight exercise, so no equipment is necessary. I first learned about them from Matt Furey at www.combatconditioning.com.

I use Hindu squats mostly to warm up for a workout, because they quickly elevate body temperature and get the blood flowing. They are not so much a strength exercise, as there is no really good way to increase the resistance, but the do increase muscular endurance in the legs, hips and buttocks. At high repetitions (over 300), Hindu squats can also train you to a higher lactate threshold, which means you will be able to exercise longer before your performance begins to suffer due to the high levels of lactic acid in your muscles and blood.

  1. Start by standing with your feet shoulder-width apart and your arms arms at your sides.
  2. While keeping your back relatively straight back and looking straight ahead, bend at your knees and hips to drop into a squatting position. Let your heels come off the floor and touch your buttocks to your heels or back of your calves, if you can.
  3. As you descend, your arms hang straight and slightly behind you. As you reach the bottom of your squat, begin swinging them out in front of you.
  4. Press through your toes and stand up again.
  5. As you stand, continue swinging your arms up in front of you until they are parallel to the floor.
  6. When you are standing again, let your heels return to the floor and pull your hands into your armpits with a forceful motion.
    The arm motions should be circular and the whole exercise should be performed in a fluid motion. Exhale on the downward motion and inhale during the standing phase.

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