In the house of pahlavani wrestling, sheno refers to a movement in which the pahlavan wrestler lies down, putting his weight on his feet, and presses his body on his hands. These moves are usually performed on a “Takht-E-Sheno”.

In all forms of sheno movements except the turning press-up (peech/twisting) sheno 1: hands should be at least shoulder-width apart on the Takht-e-Sheno, and 2: when moving downward, keep your elbows close to your body and stay as close to the Takht E Sheno as possible, letting the wrestlers body land on the board. Pause at the down, control the movement then back to start position.

Benefits: The Persian traditional body weight training system will develop power and size in your arms and chest. It will also build core strength and stability, laying the foundations for muscle growth.

Here are three ways to boost your body weight training routine,

-Do A One-Arm Koshti Pahlavani Sheno Blasters, One Hand-Koshti Bastani press up is a challenge. It requires a lot of strength, strong core and body stabilization to perform. Enter to the GOWD-the Persian pahlavans wrestling arena, stand in the middle of the Octagon, assume the starting position of a regular Koshti-Bastani push up, widen your feet and place your left hand on ‘Takht-E-Sheno’ beneath the middle of your chest. Put your right arm behind your wrestling shawls (Loong). As you lower your body to the gowd you will realize that this isn't a straight up and down movement like a regular pahlavans wrestling press-up. You will twist on the ball of your right foot and untwist as you push yourself back up. You will feel muscles working all up and down the left side of your body. Do an equal number of Koshti Pahlavani ‘Sheno’ with your right hand, and repeat. That’s one rep.

-Do Pahlavans Wrestling Explosive Sheno, A Bigger Chest-Koshti Pahlavani Press-up as an explosive movement, allow you to generate maximum force by pushing your body off the Gowd. The Pahlavans wrestling explosive press-ups training sessions helps to build your explosive power, boost total body strength and to develop your chest, shoulders, and triceps muscle. It’s also great as a wrestling power-conditioning exercise.

Place your left hand on the gowd and your right hand on the Takht-e-Sheno, lower your body, explosively press up and to the right so your hands leave the Gowd. Land with your left hand on the Takht-e-Sheno and your right hand on the Gowd. Reverse the move, and return to the starting position and repeat. That’s one repetition.


-Do Pahlavan Wrestler Power Sheno-‘Zarb’ Countdown System,?All four down, assume a regular pahlavans wrestling sheno position. Take 1-Yeki countdown to ‘Koshti-Bastani’ press up then count to 10-Yeki countdown as you lower your body to the ‘Gowd’. The second sheno is 1-Yeki countdown up, and 9 down. The third sheno is 1-Yeki countdown up and 8 down, then for the fourth sheno 7, and so on. Do this until you lower yourself in 1-Yeki Zarb countdown. pause, control the movement, reverse the move and return to the starting position. Repeat another set. That’s one repetition.

This 10-Yeki ‘Sheno’ round should take you a one complete ‘Zarb’ countdown set in total. The Persian Folkstyle Wrestling Zarb Countdown’ set helps to develop your core, balance your total body power and stability.

“It takes years to develop the specific muscles that allow pahlavan wrestlers to perform the traditional Persian strength training workout routine.” “Pahlavan Wrestler Khashayar says”