Wrestler's Bridge, Hindu Squat, & Hindu Pushup

[NikolayOrlovski]

I would recommend that you don't come all the way on your toes. It will hurt your knees like hell. Just raise your heel but not that far just a little bit. You can also do them with your heels flat, thats the way I started doing them and I build up to 800 a day. Now I'm doing 1000 a day combined with One legged squats, jump squats and jumping lunges. Also you are doing them too slowly. Try doing them under 16 or 17 minutes. I also do a lot of push ups. Respect and stay strong!

[mark9868]

@NikolayOrlovski Thanks Nikolay. I appreciate your advice and feedback!

[xthexTxvirusx]

before i buy this book, does this combat conditioning include pull-ups?

[mark9868]

@xthexTxvirusx No pull ups in combat conditioning.

[TheManifestman]

@xthexTxvirusx No pull-ups in the book, but he doesn't disclude them at all. He talks of monkeys swinging from tree-branches & the strength of animals in natural-movements. He has handstand pushups in CC instead, plus another course specifically on handstand-training, which increases pullups strength massively. This book changed my life & my view of exercise for the better forever. Love it.

[mark9868]

Thanks for the feedback. I'll try your suggestions and see if I can improve on my form. I need to get back to practicing the moves more consistently. I have let things slide in this respect, spending most of my exercise time doing Indian club and kettlebell work.

[stizzorm]

Nice work. Critical points: HS-shallow depth, slow speed made arm swing useless and the entire move awkward. HPU-rounded upper back, start should look like yoga's downward dog, midpoint should look like upward facing dog, and transition should flow. Are you still doing the moves, and have they benefited you?

[K4113B4113]

Hi, I'm going to start doing this soon. I got Matt Fureys book "Combat Conditioning". In his book he write that you should do this 15 min a day. Aint it bad to train same muscles everyday? And should you do only one set per day in every workout of the royal court? Doesn't your body have to rest atleast one day a week?

I would really appreciate a response. Thanx.

[mark9868]

@K4113B4113

I would tend to agree with you,not to train the same muscle groups daily,especially,if you have muscle soreness post exercise. As for the number of reps and sets, build up gradually and listen to your body.If you are just starting into an exercise program, it is important that you exercise a higher degree of caution with these exercises,especially with the wrestlers bridge, which is potentially a high risk exercise and,quite frankly,I would not recommend you attempt it at your age.

[Matthew91balls]

@K4113B4113 just do it everyday you spastic, think of it this way, you will get twice the benefits if you do it everyday than if you did it every second day. this is 15 minutes of tough strength moves, not a fucking hour long powerlifting death.

[TheManifestman]

@K4113B4113 You only need to rest muscle-groups when using heavy weights, not body-exercises. Although for a few weeks or months you do need to adjust into it. Once conditioned you CAN do it everyday, I used to think the exact same thing you did, which IS TRUE - for weights. I was amazed at how great I felt doing these everyday & how strong I got. Some days more some less, but I could always do at least 25 squats/pushups everyday no matter what. It certainly changed my mind & i'm glad it did.

[scarred10]

@TheManifestman it doesnt matter one bit whether its weights or bodyweight,if youre trying to build max strength or size then you cannot train the same muscles every day at high volume.Fureys exercises are for endurance not strength per se.

[TheManifestman]

@scarred10

I never said anything about trying to build MAX-size/strength, like a bodybuilder, I was talking specifically about being able to do Combat-Conditioning exc's everyday. Furey's exercises are for strength, functional-strength for everyday living & combat-related sport/activity, not for showy big muscles. They are also for endurance & cardio-fitness. Like he says,you don't see animals in the wild doing split-training & things like that,they use the same muscles everyday & are strong.

[centralscrutinizer66]

@K4113B4113 Add jumping hindu squats and finger tip pushups.

[iamscythe]

hey man nice video...the Hindu squat isn't such a forced affair as you are doing it - try to really swing your arms and let the momentum of the swing carry you down and up again, keeping the spine straight. the forced way you're doing it will, over the long term, mess your shoulders and start to wear down your neck vertebrae.refer to matt furey's dvd's for the complete and CORRECT sequence. Nice job though - keep it up bro. :)

[mark9868]

@iamscythe Thanks for the feedback!  I'll try that.

[doggbrown1]

Great video!!!! Keep making good calisthenics videos like this. And matt furey and you rule!!!!!

[mark9868]

@doggbrown1

Thanks! I appreciate the positive feedback!

[doggbrown1]

@mark9868 youre very welcome. i was looking for this video for a while!!! thank you!!!

[badaudio]

hey bro, i suggest hanging that boxing bag higher, maybe a little more than eye level, a tip when using the heavy is to picture it like a person really trying to fight you, if you dont, you lost the benefit of the heavy bag really. Im just saying this because it looks like you like to work out.

[mark9868]

Thanks, I'll keep that in mind.

[jackrabb33]

Hindu squats are too slow. I can hear your knees popping from here lol. Matt did them faster

[mark9868]

Thanks, I'll try that!

[jamesejudy3]

mark, you're knees are too far apart for the hindu squats. try pointing your feet straight ahead & see if that doesn't align your knees and improve your speed and balance for that movement.

Plus, this is a Vyayam movement, basically calisthenic yoga, so you should always exhale while the chest and diaphragm is compressed, and inhale when the chest is open.

[mark9868]

Thanks for your feedback. I would recommend working up to doing 8-10 reps back and forth at a slow to moderate pace. You can also try holding the bridge. Initially you might try to hold it 10-15 seconds, trying to push your nose towards the floor. As you improve perhaps you could work up to a minute or longer. Having said this please exercise caution when doing this exercise, if it doesn't feel right or if you are experiencing and kind of pain please stop doing the exercise immediately!

[Shazam3092]

this is a good video, but showing yourself doing 100 squats was totally unnecessary.

how long would you reccomend doing the bridge for?