Bethaks/ Deep knee bends /Knees over toes exercises with Indian clubs (intermediate)

The Kushti wrestlers have been doing knees over toes hack squats for centuries, and personally I started doing them in 1999 after reading "Combat conditioning" by Matt Furey. They are called Bethaks/ Baithaks, aka Hindu squats or deep knee bends.
There are many variations performed by the wrestlers for conditioning, and Georges Hackenschmidt, a wrestler himself, did Hack squats, with an external load held behind the back.
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Hindu squats mobilize your toes, and challenge balance, mobility and strength.
They also combine nicely with Indian club swinging, whether you're using light or heavy clubs.
In this video, I just demonstrate 2-3 simple ways to perform them. If you do not have Indian clubs, get a pair of our Pahlavandle or try swinging the arms. You'll probably have to work on your balance and timing.
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If you get knee pain doing these, it's probably a question of too much too soon. Find a regression that is pain free first. You have to earn your right to do them, so go and do reverse step ups first as shown here:    • ATG reverse step ups with bands for V...  
⏰TIMESTAMPS⏰
0:00 intro
0:16 Bethaks
0:50 light clubs variation
2:06 heavy club variation
3:11 reverse Nordics variation
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☛DISCOUNT CODE FOR 10% OFF YOUR SET OF ADJUSTABLE INDIAN CLUBS PAHLAVANDLE™: gen9
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To learn step by step how to swing Indian clubs,
GO TO: https://heroicsport.com/product-categ...
☛DISCOUNT CODE FOR 30% OFF TRAINING VIDEOS: startswingin
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WHY YOU SHOULD SWING INDIAN CLUBS
Watch this:    • Why use Indian clubs? Physical & ment...  
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〄 PHYSICAL ASPECTS
Gently mobilizes the shoulders, elbows and wrists and improve range of motion
Strengthens the shoulder girdle and grip ( muscles and connective tissues) in its full range of motion
Consists of compound movements in multiple planes
Provides low impact cardiovascular exercise
Assists recovery from intense training
Improves the 3 pillars of physical literacy (body control , locomotion and object control)
〄 MENTAL ASPECTS
It is fun and you forget you are training.
The rhythmic and repetitive patterns are highly meditative and calm the nervous system, like meditation.
Cross crawl exercises and other challenging moves improve learning capacity and stimulate neurogenesis, the creation of new brain cells.

❂ HEROIC SPORT | AN ANCIENT SPORT
We have created the Pahlavandle ™ and the Pahlavandle™XL to make it affordable for everyone to discover the benefits of swinging clubs.
Our clubs are easily adjustable, which is a modern twist on the ancient traditional Indian clubs used to train Tamil and Persian warriors.
Indian clubs were used in Europe and USA for remedial gymnastics in the 18th and 19th century, by pioneers of physiotherapy.

❂ READY TO LEARN MORE?
We run instructor certifications (online and live), team building events and offer video downloads on our website at https://heroicsport.com/indian-clubs-...
All our educational material has been tested and structured since 2010, in a way that is easy for anyone to learn from home.