The Pehlwan follows the traditional style of exercise, like Dands and Baithks. Dand is known as a pushup. It is a multi-purpose exercise. It provides strength to the shoulders, chest, back, and arms. Baithak, called squats, help in gaining the thigh muscles. By doing this kind of exercise, the lower part becomes strong to support the upper body part. If the lower section is not strong enough to support the top section, that can lead to collapsing of the body, or sometimes it can cause crushing of bones. Baithak does not require any machine.
Traditional equipment such as wooden clubs is used for training. Weights are rarely used, and the wrestlers build up their strength by using clubs of various weights and sizes. Some Yogasanas such as Surya Namaskar, Shirshasan are additionally joined in the exercise schedule. Massage is regarded as an integral part of an Indian wrestler’s exercise regimen. A wrestler is instructed to wake up early morning when the air is pure and fresh. An essential point of a wrestler’s daily routine is physical training. A wrestler starts his regime by running a few kilometers. The preparation regimens also contain Dhakulis, including bending pivots, log pulling, and rope climbing and running.