Samtola Training Course for Beginners – Lecture 5: Traditional Swing Variation No. 4
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Samtola Traditional Swing Variation No. 4: Ardha Baithak
In Lecture 5 of the Samtola Beginners Course, we introduce another variation of the Traditional Swing.
This variation combines the Samtola movement with an Ardha Baithak, meaning a half squat.
Unlike the previous variation, where the squat was performed much deeper, this movement uses a partial or half-squat position while coordinating the Samtola swing.
What Is Ardha Baithak?
The word Ardha Baithak refers to a half squat.
In a full Baithak, you descend considerably lower.
In an Ardha Baithak, you only descend partway.
So, instead of going all the way down:
Full Baithak → deeper squat
Ardha Baithak → partial/half squat
The objective in this variation is to combine that partial lower-body movement with the Samtola swing.
Traditional Swing Variation No. 4
The basic Samtola swing remains familiar from the previous lectures.
The new addition is the Ardha Baithak.
As the Samtola comes from behind toward the front, you perform a light/partial squat.
The direction in which the Samtola travels also determines the side toward which you perform the Ardha Baithak.
Correct Foot Position
Unlike the previous variation, where a considerably wider stance was used, this variation uses a more normal stance.
Your feet can remain approximately:
- Shoulder-width apart, or
- Slightly wider than shoulder width if that feels more comfortable.
The important point is to use a stance that feels natural and controlled.
There is no need to use the very wide stance from the previous variation.
How to Perform the Movement
Let's break the movement down.
Step 1: Establish Your Normal Stance
Stand with your feet around shoulder width or slightly wider, depending on your comfort.
Step 2: Start the Samtola Swing
Use the same basic Samtola grip and swing technique that you have already learned.
Step 3: Bring the Samtola Forward
As the Samtola comes from behind toward the front, observe the direction in which it is travelling.
Step 4: Follow the Same Direction
The key instruction in this variation is:
The Samtola goes toward a particular side → your Ardha Baithak also moves toward that side.
For example, if the Samtola passes over your right shoulder and comes toward the right side, you perform your Ardha Baithak toward the right.
If it passes over your left shoulder and comes toward the left side, your Ardha Baithak moves toward the left.
Right Side Example
Suppose the Samtola travels behind your right shoulder.
As it comes forward toward the right side:
- Follow the Samtola's direction.
- Begin your Ardha Baithak.
- Descend only partially.
- Maintain control.
- Continue the swing.
The squat therefore follows the direction of the Samtola rather than being performed independently.
Left Side Example
Now perform the movement from the opposite side.
The Samtola travels behind your left shoulder.
As it comes forward toward the left side:
- Follow the movement.
- Begin the Ardha Baithak toward the left.
- Descend partially.
- Maintain control.
- Continue the Samtola movement.
This creates a coordinated movement between the upper and lower body.
Your Feet Will Angle Slightly
When viewed from the side, the legs may appear slightly angled during the movement.
This is part of the movement demonstrated in the lecture.
The important point is to remain comfortable and controlled rather than forcing the legs into an unnatural position.
What Makes Variation No. 4 Different?
The main difference is the amount of lower-body movement.
Traditional Swing Variation No. 3
The previous variation incorporated a fuller squat movement.
Traditional Swing Variation No. 4
This variation incorporates an Ardha Baithak, meaning a partial or half squat.
So the lower-body movement is reduced compared with the previous variation.
Upper-Body and Lower-Body Involvement
This variation combines:
- Traditional Samtola swing
- Upper-body movement
- Partial lower-body movement
- Side-directed Ardha Baithak
The result is a movement that involves both the upper and lower body, while using less squat depth than the previous variation.
The lecture specifically describes the lower-body component here as an Ardha Baithak, whereas the previous variation provided a more complete lower-body squat movement.
What About Knee Sounds During the Exercise?
The lecture also addresses a common beginner concern: clicking or popping sounds from the knee.
Sometimes you may hear a light clicking or popping sound from a joint during movement.
The important distinction made in the lecture is whether the sound is accompanied by pain.
A sound by itself is not automatically presented as a problem in the lecture.
However, if the sound is accompanied by pain, it should not simply be ignored.
The lecture suggests paying attention to your mobility and working on appropriate stretching if mobility is limiting your movement.
Sound vs Pain
A useful way to remember the point discussed in the lecture is:
Joint sound without pain ≠ automatically a problem
Joint sound with pain = pay attention to it
If you experience persistent or significant pain during exercise, don't try to push through it. The lecture's practical focus is on maintaining proper movement and addressing mobility limitations rather than ignoring painful symptoms.
Don't Force the Movement
The goal of this variation is to learn the coordination between the Samtola and the Ardha Baithak.
You do not need to force yourself into a deep squat.
The movement is specifically based on a partial squat.
Focus on:
- Controlled Samtola movement
- Correct direction
- Comfortable stance
- Controlled Ardha Baithak
- Smooth coordination between upper and lower body
Traditional Swing Variation No. 4: Simple Breakdown
You can remember the movement with this simple sequence:
1. Normal stance
Keep your feet approximately shoulder-width apart or slightly wider.
2. Start the Traditional Swing
Use the Samtola movement you have already learned.
3. Bring the Samtola forward
Allow the Samtola to travel from behind toward the front.
4. Identify the direction
Notice which side the Samtola is moving toward.
5. Perform Ardha Baithak
Perform a partial squat toward the same side.
6. Continue the movement
Maintain control and continue the Traditional Swing.
Follow Your Course Chart
As with the previous lectures, this movement should be practiced according to the class schedule and workout chart provided with the course.
Do not rush through the variations.
Each variation builds on the movement patterns learned previously.
Learning the movement properly and progressing according to the prescribed schedule is an important part of the beginner course.
Key Takeaways From Lecture 5
- Lecture 5 introduces Traditional Swing – Variation No. 4.
- This variation combines the Samtola swing with an Ardha Baithak.
- Ardha Baithak means a partial or half squat.
- The squat is not as deep as the full Baithak taught previously.
- Use a normal, comfortable stance.
- Your feet can be around shoulder width or slightly wider.
- When the Samtola travels toward one side, perform the Ardha Baithak toward the same side.
- Right shoulder/right direction → Ardha Baithak toward the right.
- Left shoulder/left direction → Ardha Baithak toward the left.
- The movement coordinates the upper and lower body.
- The lower-body movement is less extensive than in the previous variation.
- Pay attention to joint sounds, especially if they are accompanied by pain.
- Do not force painful movement.
- Follow the course chart and progress gradually.
Frequently Asked Questions
What is Samtola Traditional Swing Variation No. 4?
It is a Traditional Swing variation that combines the Samtola movement with an Ardha Baithak, or partial/half squat.
What is Ardha Baithak?
Ardha Baithak is a partial squat in which you do not descend as deeply as you would in a full Baithak.
How is Variation No. 4 different from Variation No. 3?
The major difference is the squat depth. Variation No. 3 uses a fuller squat movement, while Variation No. 4 uses an Ardha Baithak.
What stance should I use?
Use a normal comfortable stance, approximately shoulder width or slightly wider.
Which direction should I perform the Ardha Baithak?
Perform it toward the same direction in which the Samtola is travelling as it comes forward.
If the Samtola comes from the right shoulder, which side do I squat toward?
According to the movement demonstrated in the lecture, if it comes from the right shoulder and moves toward the right side, the Ardha Baithak is performed toward the right.
Do I need to perform a deep squat?
No. This variation specifically uses an Ardha Baithak, so the squat is partial rather than a full deep Baithak.
What if I hear a clicking sound in my knee?
The lecture notes that an occasional light joint sound may occur, but pain accompanying the sound should not be ignored.
Should I continue if the movement causes pain?
Do not force painful movement. Persistent or significant pain should be assessed appropriately rather than pushed through.
How should I progress with this Samtola variation?
Follow the sets, repetitions and progression specified in your course chart and avoid rushing to the next variation.
