The Great Khali aces knuckle push-ups at 53: Know the surprising strength benefits

Former professional wrestler Dalip Singh, known as The Great Khali, 53, has been making headlines for performing knuckle push-ups on Instagram. Seeking insight into the benefits of this advanced exercise, we consulted Dr Mrinal Prakash, an orthopaedic consultant at KIMS Hospitals Thane. The knuckle push-up, as opposed to the conventional push-up, supports the body with closed fists which alters the wrist position and demands greater balance and control.

Dr Mrinal explained that this exercise enhances grip strength, wrist and forearm stability, and muscular endurance, as well as requiring a higher level of body control due to a smaller base of support. He emphasized the importance of maintaining a neutral wrist position during the exercise. While fist push-ups showcase impressive strength and control, Dr Mrinal cautioned that they do not encompass the entire spectrum of physical strength, which includes lower-body power, pulling strength, grip strength, and cardiovascular endurance.

He also advised caution for beginners, suggesting they first develop correct technique and strength using regular or modified push-ups before attempting knuckle push-ups. People with wrist, hand, finger, or shoulder issues should approach this exercise with extra care, starting slowly on a surface that minimizes pressure on the knuckles.