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Journalism of Courage
Pushing the envelope when it comes to one’s fitness can be extremely daunting but totally worth it. That quite suits Vicky Kaushal who is gearing up for his next role in Sam Bahadur. The actor shared his experience of shooting at the Indian Military Academy with the cadets who didn’t show any signs of fatigue. They motivated him to keep going and do 10 knuckle pushups every day during the shooting schedule.
Vicky shared, “The (cadets,) said they would finish their drill with 10 knuckle pushups…so it became a ritual for me as well…no matter how tired we were at the end of the shoot…pack up would only be called when I did those 10 knuckle pushups with them.”
Acknowledging their spirited efforts, Vicky mentioned, “Such spirited boys at the IMA. One of the most disciplined and inspiring places I have been to.”
1. Starting position –
– Begin in a plank position, aligning your wrists with your shoulders.
– Make fists with your hands, so your knuckles are on the floor.
2. Hand placement –
– Ensure your fists are directly under your shoulders.
– Your hands should be clenched with your thumb outside the fingers, forming a straight line with your forearm.
3. Body alignment –
– Keep your body in a straight line from head to heels.
– Engage your core muscles to maintain stability.
4. Execution –
– Lower your body by bending your elbows, maintaining a straight line.
– Aim to bring your chest close to the floor without touching it.
5. Pushing up –
– Push through your fists to raise your body back up to the starting position.
6. Breathing –
– Inhale as you lower your body.
– Exhale as you push back up.
7. Repetition –
– Start with a comfortable number of repetitions and gradually increase as your strength improves, said fitness expert Garima Goyal.
8. Notes on form –
– Keep your knuckles aligned with your wrists to avoid wrist strain.
– Land softly on your knuckles to absorb impact.
Knuckle push-ups can be more challenging than traditional push-ups for a few reasons due to wrist strain, impact on the knuckles which can be discomforting, and increased wrist stability requirement. “The clenched fist position engages forearm muscles more intensively than standard push-ups, adding an extra level of difficulty,” explained Goyal.
Goyal also mentioned that the stability required for knuckle pushups can demand more engagement from your core muscles, making it a full-body exercise.
