Baithaks & Dands
Traditional wrestler's exercises — the daily regimen that builds the pehlwan's body and character
The Wrestler's Daily Schedule
Core Exercises
Baithaks (बैठक)
500–2000/dayHindu squats — the primary leg exercise. Hands stretched forward, deep squat, rhythmic repetition.
Dands (दंड)
500–1000/dayHindu push-ups — a flowing motion combining push-up with a back arch, targeting chest, shoulders, and core.
Nal lifting (नाल)
variesStone and metal clubs swung in circular patterns to build shoulder strength and coordination.
Gada mace (गदा)
variesThe sacred mace of Hanuman — swinging a heavy mace to build rotational strength and stamina.
Jor (जोर)
dailyPartner drills — clinch practice, takedown setups, and resistance training with a training partner.
Running (दौड़)
5–10km/dayDawn runs, often barefoot, to build cardiovascular base before morning training begins.
Diet: Traditional wrestlers consumed 2–4 litres of milk, 250g of almonds, 100g ghee, and large quantities of fruits daily. The diet was designed to maximize Ojas (vital energy) while maintaining brahmacharya (celibacy).