The Old School Push Up For Strength, Mobility & Control
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The Hindu Push Up, traditionally known as the Dand, has been used for generations by wrestlers, fighters, and physical culture practitioners to build real-world strength.
Legends like The Great Gama were said to perform thousands of these daily, building extraordinary endurance and resilience. Bruce Lee wrote about similar movements in The Tao of Jeet Kune Do, and modern fighters like Rickson Gracie have used variations of this movement to build strength that actually transfers.
This isn’t just another push-up.
It’s a movement that builds strength, mobility, endurance, and total-body control simultaneously.
In this video, you’ll learn how to progress from a beginner-friendly kneeling version to the full Hindu Push Up, including how to use the breath to improve endurance and efficiency.
Chapters
00:00 The Push Up That Built A Legend
01:23 The Rickson Gracie Push Up
02:06 Fixing Weak Links (Wrists & Hands)
03:38 The Shoulder Healthy Set Up
04:04 Moving With The Breath For Greater Endurance
04:35 The Tibetan Yoga Variation
05:56 The Hindu Push Up
06:38 A Standard To Aim For & Final Thoughts
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