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Hindu Squats?

Sun, 03/20/2011 - 14:18
JamalNDaou's picture
Dragon Judoka
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47 Posts
63 Points
White Jacket

As an avid grappler, I've heard of the Great Gama and his legendary workout routine. I've done many reps of Hindu push ups and squats with fantastic results in endurance, but sometimes my knees start to snap, crackle, and pop after a while. Are Hindu squats worth continuing?

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Sun, 03/20/2011 - 15:02
#1
DBA's picture
DBA
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Hello Dragon Judoka,

I've been doing Hindu Squats consistently for 8yrs now. I can honestly tell you that doing them will strengthen your knees and legs. You have to get used to them for the first two or three weeks depending on how often you do them. However, if you stop doing them for some time you will definitely feel the difference in strength to weakness ratio from not doing them.

Also, how many do you do? For example when I first started out I was doing 4 sets of 100reps. with about 2 minute break between sets. Now I've spread that out over a week and try to to 100reps straight 4 days out of the week if I'm not alternating with weights.

Make sure you stretch. And when you get done with your Hindu workout make sure you are gentle with you knees. Take time to loosen them up. Shake your legs out and before you do any serious jumping walk around and bounce gently on them. Then you can go off and train.

But make sure on off days you take care of you knees (loosen, stretch/squat, rotate legs clockwise and counter, etc,)

They are very worth it. Then start doing pistols and weighted pistols! Smile

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Sun, 03/20/2011 - 15:10
#2
JamalNDaou's picture
Dragon Judoka
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White Jacket

When I first started doing them, I made the mistake of trying to do too many at once: I would strive for like at least 300. Lately, I've been doing 250 every day except for the days that I have Judo. What stretches do you recommend doing to loosen the knees up after I'm done?

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Sun, 03/20/2011 - 17:06
#3
DBA's picture
DBA
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After you've completed your Hindu squats, massage your knees. While standing move you knee caps around in circles gently to loosen them up. Shake your legs out, GENTLY bounce on the balls of your feet 2 or 3 times until you feel your knees getting back to normal. Slowly squat down so that you are in a full squat and Slowly come back up to loosen your joints. Keep doing all that until your muscles have recovered from the Hindu squats. You don't want to go all out right after you've don those.

On off days or later that day do some exercises that will keep your knees in gentle movement e.g.(Ginaustica movements check these vids:

See video

,

See video

Look up ginastica. You'll get a sense of how to work your knees and keep them moving.

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Mon, 03/21/2011 - 15:56
#4
NidanNic's picture
NidanNic
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Senior Green Jacket

Personally I think Hindi squats are great for grappling, unfortunately my physical therapist says they are terrible for your knees. They will strengthen the muscles around the knees, which is good for stability, but they cause a lot of wear and tear on the ligaments, leading to injury. So if they are causing you problems you might want to switch to sit squats instead.

http://www.sacwomenmartialarts.com/

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Mon, 03/21/2011 - 16:40
#5
Lion's picture
Lion
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i think because when you go down in the squat people don't realy feel the enough amount of number. And because your leg can give a very big work time it's more easy to miss it.
when you get a good rithm and you start to fatigue you start to drope your weight more and give a passive lengthen to the muscles. (so the antagonist muscles don't do their job) That's why you have to put pride away in training. I maybe wrong here i'm only learning this stuff so...)
I also suggest to you Dragon to read a few stuff from Jason Feruggia, it will give you the edge in conditioning.
http://jasonferruggia.com/

hard sparring session is like a cold shower in a warm day. It feels good.

http://roartrains.blogspot.com/

https://twitter.com/#!/Roartweets

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