This is a great video because a lot of people won't start because they think it will be impossible to do what you do. Great breakdown of your progress. Gives people hope and inspiration.
I just requested a standing desk at my job. They also make small stands you can take to work. Another thing I’ve done is make a portable pew to kneel on versus sitting and I alternate standing and kneeling. Hope this helped
I am 55 and haven’t done a bridge since I was 13. I appreciate your transparency in sharing where you started. It gives me the hope I need to try and stick with the routine you have shared. Determined to get there.
Wow... im also 55 and used to be so good at bridge from 10-13 just like you! :) Then i got into all kinds of sports and totaly forgot about it. Now i want to relearn it.
As I am getting older, I am realizing how important it is to keep my body moving because now I have a lot of stiffness in my lower back and hips. I do forward stretching now but nothing to bend my body back. I want a healthy spine and muscles and joints that would allow me to do the bridge again. It has been almost 30 years since I have not done them and I want include it in my workouts again.
Your movement is beautiful! I was a gymnast but haven’t done bridges for 5 years. I’m 51 now. I have to start a zero now to get my spine flexibility back. But I’m ready. Thx for the great info!
Improving my bridge is actually one of the main movement goals i set for myself in 2022 so the timing couldn't be better. I want to improve my bridge for more movement possibilities and to improve my posture. I really appreciate your content and have been for a while, it's really inspiring to see your progress and process as you go along. Keep it up! PS: A collaboration with Gabo Saturno would be sweet!
Awesome! The bridge is a really nice one to work towards because it represents full body flexibility :) Keep consistent and you'll make lovely progress
I'm fifty now and watching my 80+ mother grow smaller. I just got down on the ground to try a bridge but couldn't get my head off the ground. 🤦♀️ At least now I know where I'm starting and I look forward to progressing in both strength AND flexibility 🙏🏻❤️
I injured my shoulder. Being able to do a "clean" back bridge will be proof positive that my shoulder is healed and fully functional again. Right now, I can NOT hold my arm up in plane with my body. With my back to the wall, I can lift my right arm, but my left stubbornly drifts forward, away from the wall. I'm making progress by millimeters - but at least I'm making progress! ;-) Thanks for some excellent content!
These types of videos are immensely helpful! Seeing the full progression, and hearing you talk about the issues and what you did to improve as well as hearing what didn't work in your journey is both inspiring and informative and easily applicable for everyone. Thank you!
great breakdown, josh. i just started bridging one year ago, i'm 68 y/o and a one time powerlifter. talk about stiff...i use one of those big inflatable exercise balls under my back as a cheat and hold for about 30 seconds. i can now rise up from the floor unsupported, but it's lightyears away from what you're doing.
You’re first ones were pretty good imo! Obviously your bridge now is more open and higher. I will be aiming to first be able to do your first one. I am 62 and done yoga on and off since my 20’s but mainly into tennis now as well as yoga. I am planning to do lots of back bends as well as some of your exercises. I go for strong loose leaf tea rather than coffee !!! Thanks 🙏🏼
please provide more detailed explanations about the times you've been injured and what caused it. this is very important information for people to prevent injury themselves. gret vid bro!
This video has definitely given me a goal with flexibility and range of motion. Im heading towards my 50's and think this is where it's at. Im currently a very tight deadlifter, so your early comments in this video has inspired a new goal. Thank you.
Yes to collaboration please. I watch Gabo too.I literally just tried a bridge in my yoga class last night which was completely pathetic. This has inspired me to keep at it! Thank you.
Where you were 2016 is where I am now. Don't undermine your self. We all start somewhere. Thankful that you created this, will help my learning path 🙏🏻
6:12 Bridge drop backs. Do them standing w/ ur back to a wall~3-4 ft away or raised platform (eg kitchen counter), this will give u something to reach for before going all the way to the ground. More distance will give you space to get to the ground, less will require more flexibility. 10:55 couch stretch: ideally u would work towards getting ur quad to touch the floor. A second skill that could help the bridge is the front splits (both sides), especially the back leg. Rotate ur hips forward as much as you can w/ a vertical, streight back. Eventually try to touch ur back foot to your head (which would require u to curve ur whole back) 15:00 don't allow much pressure on top of your head, ideally just touching the floor. Too much weight on ur head could cause neck problems.
When I started yoga couple years ago I couldn't even lift my head off the ground attempting the bridge pose. I have a decent bridge now and I'm ok with slow progress. I've heard of so many injuries attempting this pose, mostly from people who are naturally very flexible, surprisingly. Anatasana is a good yin style shoulder opener for me, lay on your side with arm stretched straight beside your head and balance there and pull the bottom rib cage down and extend lower arm above your head.
I am fifty years old and is very interested in getting into a great bridge pose. I am at the stage of your early bridge in the video, you inspire me to improve my bridge pose. I will follow all the guidances in this video, and hope I can do a much better bridge at the end of the year and keep on improving years after.
Want to improve my bridge to balance over training front of shoulders and chest. I’m 60 years old and can manage 5 very painful, stiff bridge pushups. Improving my bridge will improve yoga practice and my golf game. Would like to perform multiple hand stand push ups and walk on my hands. Subscribed to your channel. Will use your exercise progressions to take it slow. Should be fun. Thanks for your efforts and congrats on your fantastic progress.
I realize now that from years of bad posture and playing the guitar (my profession) that pain in my upper middle of the back thoracic area was due to lack of strength in this area. Your videos have really helped me to begin to see weak areas in my body. Thank you for that. I think that developing a good bridge will help me.
Думаю, что с проблематичным позвоночником грудного отдело это противопоказано. Вам сначала надо растягивать передние мышцы, потом укреплять задние, вставить все позвонк и потом понемногу начать растяжки. Ведущий в очень хорошей физической форме. Позвоночник это всегда опасно. Я бы не рекомендовала движения людям без тренировок и без наблюдения тренера.
Never really tried this ever in my life but had to give it a go now after seeing this. Managed to push out and get my arms behind my head and felt pumped for making it...especially since I broke my collarbone badly 1,5 years back (plate put in & taken out after 3 months) where the doctor said it would take 1 year to get most of my mobility back, and most never fully do. Thanks for the inspiration!
i'm 10x stiffer than you were in 2017, and i powerlifted in my teens and 20s. i'm 67 now, and never had any flexibility. i've been doing some of the convict conditioning progressions. a real bridge feels very far away...great tutorial, josh...and, yes...do a tutorial with gabo
Hey Strength Side, been learning Capoeira for about a month now and loving it. Already I know how important the back bridge is for so many capoeira movements and flow so definitely working towards that. Thanks for your videos and advice. The way you explain everything is amazing.
I am looking for goals that will improve the quality and longevity of my life, especially after having focused building/power lifting type training. I really screwed up my body. I'm still working getting my palms on the ground by my head while laying. Im excited for the journey.
This is amazing, thank you so much. I have been struggling with this particular move for years and it is a struggle finding a tutorial on this that isn’t from an advanced yoga practitioner. Thank you.
Thank you for this hugely inspirational video. I have tried working on bridge before, always being discouraged and giving up. Tried the head supported bridge and, after multiple attempts found it not to be an unbearable position and also was able to do a few micro push-ups, which felt totally impossible at first. I will start this journey again.
great help my friend ...you really nail it for men like us who started at early age with bodybuilding and got crazy stiffness, after years of browsing around atlast found some one who knows it
Great video on bridging. Beautifully done and I believe helpful advice. I'm almost 78 yrs. old; just a few years ago I could do a (sloppy) bridge but not now. I want to do it again with much smother movement. Thanks for the video and advice.
I use to be able to do a some what decent bridge but have lost it after many years of working behind a desk. Getting back into shape now and want to not only be able to do a perfect bridge but incorporate it in a kick ass flow. Loving your video. Keep them coming!!!!🥰
Been lifting since feb, I weigh 355 pounds and I noticed I could do a bridge again. I was so happy I unlocked this movement again because I feel like it can really improve flexibility everywhere once you get it
Anyone starting as stiff as I did? Anyone have any other secret back bridge exercises to throw into the mix? instagram.com/thestrengthside Check out my Calisthenics and Movement Transformations ► th-cam.com/video/hGB6Tez5p-4/w-d-xo.html
Push and pull. Get someone to pull you up, easier in a martial arts context with a belt around your waist, and get people to push you down. Get in the bridge position with a belt around your waist, have people on either side pulling that up. Get in the bridge position, have people push down on your abdomen. Over time, have someone sit on you and hold the bridge position for a minute. There is a lot more to it than that, but those are two of things we did that lead up to the test of having someone sit on your for a minute while you're in bridge position. NOT for beginners and it does take time to build up to it.
this is great! my back is messed up from deadlifting for years... switched over to calisthenics/pilates a year ago to save the bod 🙃… going to join your program - looks great!
Thank you. I started capoeira years ago and its taken years for me to overcome shoulder instability and im now able to make back bending a reg part of my training but its soooooo hard and sooooooo painful, but the tiny inciments of opening that happens is inspiring. Your vid really assisted me in how i can go about this journey on a deeper level and know im on the right track. You validated my knowing it can be done. 🙏🏼
Thanks! It really is a journey. Although for capoeira you can get away with more of a "low bridge" pushing the knees forward more which is really nice too and demands less spinal mobility :)
This is so cool and useful and instructive, loved it! So on the question at the end on how we ended up watching this video: I've been following strength side for a while. I'm trying to improve mobility, flexibility and strength each day after staying still (very sendentary) ever since I got injuries that seemed to painful to recover until I realized that recovery was a painful process but letting the injuries propagate was just so much more painful. I've Always heard bridges were incredibly hard specially for women who don't have naturally that much strength on upper body. And, after a long recovery journey, I was astonished to find out at a beginner yoga class that I could actually lift and sustain a very crooked bridge. Now here I am, ever searching ways to improve all th small things that lead to a better one. 🙂
Man really thanks for the exercises and routines.. Ive been trying progressively because the injuries (bone fissures, hips, lower back, mounted nerves, scar tissue, torn and compressed muscles, etc) but ive seen some improvement despite of that, theyre really helpful, motivating and inspiring man. Greetings
Thank you for this story and guidance. I'm very much at the beginning of my back flexibility journey. My reasons for not being able to neglect it anymore is because the further I advance in Pole the moves are becoming quite advanced. The language you use here is really good for clear understanding! It's also really helpful to hear the timescale, namely a couple of years because now I'm like, may as well be prepared for a journey, much like for the Splits. Thank you very much!!
@@Strengthside thanks! Also, yes, Gabo Saturno (spelling?!) collaboration would be amazing. I can't believe he attributes his crazy flexibility to just casually taking up yoga! Sometimes it feels like those flexibility goals are so far away! 😭
i was not so focused on the bridge in past years, but practised it from time to time. as i have quite a strength in my arms, i was always able to do a bridge push up and even a bridge hold, playing with putting more weight on my hands, and so on. What i find challenging though, is transfer to a bridge from a standing position or even from a low bridge. recently i learnt to go to a bridge from one arm crab and it was a great achievement for me, mostly thanks to your videos where you do this position a lot! so i decided i am gonna focus more to this kind of movement cause i want to do more of those bridge flows and also learn to go to the bridge from standing position, or do a back flip from bridge to handstand as you showed. thanks for all your videos, i am your big fan and you are my biggest inspiration on my journey to improve my training and also bring a bit different movement in my and my clients lifes!
11:20 For opening the hip flexors another good exercise is Supta Virasana. 14:15 I like to start with a high plank position, move into a twist and end in a one-arm bridge.
This helps me a lot, I am where you were at probly on day zero, raising one leg at a time in a bad bridge. But thanks for a clear explanation on what I can do to improve, believe it or not I've already came a LONG ways from where I was, you have helped me a ton⭐
I'm mostly focusing on squats now and opening up my top half before I focus much on the bridge, but I'm at the end of my fourth year of having an autoimmune condition (Sarcoidosis, Lofgren's syndrome) and my body was a wreck... Now I'm making daily progress with you in my collection of fitness pods along with @MadFit & @MindPump
Excellent video ! Yes, Saturno is a great movement channel. For me, I'm trying to do two things: health/posture...and for dance/movement,making my b-boy 6-step more fluid and controlled.
And yeah for sure I'd like to see a collab between you and saturno movement! You guys are one of my favourite channels to search for movements to implement in my practice!
The circle is a core exercise in wrestling Gymnastics and wrestling or judo should be part of the national curriculum for all schools or you guys should be ambassador's as your channel is really inspiring This channel is amazing
Couch stretch Over head thoracic opener (kneeling) Butcher block stretch Shoulder dislocate w broom stick One arm bridge Two arm bridge from one arm bridge Bridge push up
The back bridge is making my back feel so much less tight and wonky and I think it’s translating to smoother execution in a lot of my other exercises. Hard for me to fully extend my arms at this point, so really appreciate these tips
This was such an awesome video. I really appreciate your content and insights about bridging and everything. Many thanks. I hope to eventually be capable of bridge to bridges and splits, and ring work, etc. Your channel is a great help.
Great vid had a really good bridge doing capoeara when I was 25. years of jujitsu and kickboxing has made it hard but this vid is really helpful for getting it back at 34
Super impressive! If we were still teenagers, we could progress in just a few weeks. But thank you for giving us a demo that flexibility like that is possible as long as you stay with it! And honestly, even your beginner back bridge was not bad at all!😊🦀
Amazing video and I’m going to start doing these stretches. Could you please at some point do a video on what your diet is and your experience with what foods helped you build lean muscle. Much appreciated! 😊
Would love to see a collab with you guys together. Also interested in bridge rotation entry as suggested early in vid. Working on bridge a few months now still quite a ways off and breathing in the position still quite challenging. Thanks for all the great content been watching a few years now and since i run a studio I refer many people to your content. Much love and respect your way guys keep motivating and inspiring!🙏🏻💪🏻❤️
Ive built up the bridge to where i can reliably get my head of the floor, but man my back and hips are stiff. First realized this when i couldnt open up my upper back enough for handstands. These tips will help me but i have long ways to go it seems. Thanks for the video!
@strength Side I LLLLOOOOOVVVVEEEE THIS! And I'm so grateful for finding this! Thank you SOOOOO MUCH! And IF I am speaking to the deliverer of this message, I need you to knoe, I sooooooo resonate with the spirit of you, and So Relate to YOU, and am drawn to respect and listen. I FEEL you and KNOW that you are radiating yourSELF from your heart for helping PEOPLE..... and I recognize that, and LOVE that! THANKS for 'BEING YOU'..... I have subscribed! God BLess and wish you all the BEST! I am grateful for having encountered you, and this! Much Love and Respect. C. J.
I'm a 275 bodybuilder the back bridge helped me get my bench from 405 to 485, I had a background of gymnastics when I was younger so it went pretty fast for a big guy.
I’m SOOO stiff. Big guy, 210lbs, 6’3”, always just did weights in the gym. Now in crossfit, having tons of issues with olympic movements and gymnastic movements…. Working towards this level of shoulder and hip mobility is the next goal. Awesome video.
Yes, I have a goal to achieve a comfortable full bridge. I do have a right separated shoulder at the AC joint so don't know what is going to happen. I would like this as I progress through Strengthside to the Primal Athlete. The next 6 months is dedicated to Guided and then on to Move Strong Now. Awesome...see you on the FB page
Loved watching this! Definitely a bit behind you on my bridge journey, but been training low bridge rotations and power pulls to actively get my hips forward
Thank you for this! Did some bridge holds with elevated feet today and it was great! I was really able to work the strength in that mobility range and open up. One of the best upper body movement for performance, posture and mobility work for me ATM!
Nice video. Was looking for exactly this. I wanted to learn the walkover but all the tutorials were of girls and I was wondering if it was possible for guys to actually do it. The flow that you showed using it is perfect, I'll start working towards it!
Flawless!! I'm fighting it too and I think time will tell! Thank you very much for encouraging us to continue the effort. I would like you to please tell me what brand is the t-shirt you wore because I liked the logo with a planet! Keep on🙏🤸♀
pretty good video, man. This is the stuff, right here _ putting one’s mind & body into it.. and looking at it as a journey .. as a process. Thanks for documenting your own, and then sharing it. cheers from Portugal
Great way to introduce this. Amazing videos, I join end of 2021 start of 2022 has amazing benefits and personal growth possibilities, now to maintain and refrain from doing less and not moving more. Eat less move more policy!!! (eat less junk, move more positively). Absolutely great channel!!!!
Awesome! I really enjoy watching the flow movement you do, it’s elegant and impressive because it’s obvious how much you e put into it. I’m just starting this journey because after years, decades really of chronic back and hip pain I’m ready to start an entirely new strength and flexibility journey. I’ve always loved working out and improving my body, but in reality it’s just mostly aesthetics and strength in very limited movements though I’ve always been great at handstand push ups since I was a teenager, but that’s about it. I love your movement and your philosophy of it and life in general from the videos I’ve watched the last few days. As soon as I can move again(major back spasms atm) I will be heading in your direction of fitness and flexibility. I’m 47 but if I can fix my back with this new training, I will be setting big goals!!! Thank you!!!
I am stiff af & i really want to get those shoulders open up to learn movements like macaco backhandsprings, will surely implement some of this things.. Big thanks
The bridge is link to acquiring movement that’s necessary for high level athletics. Not only mobility but thoracic back strength. Also keeps individuals from being stuck in bad posture as we age
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This is a great video because a lot of people won't start because they think it will be impossible to do what you do. Great breakdown of your progress. Gives people hope and inspiration.
Nice to see where the journey started right? Thanks Donna!
@@Strengthside how much time per week did you spend to progress on your bridge? Did you use any programming towards the goal?
@@kevinklawitter-ling2642 Yes! The routine at the end :)
@@Strengthside I dont get it the start was excellent , especially sticking leg up like a shumka dancer .
@@Strengthsidez 5:10 u 5:34 7d
Years spent working at a computer has made me stiff all around. The bridge is currently super difficult. Thanks for your tips on improving!
I just requested a standing desk at my job. They also make small stands you can take to work. Another thing I’ve done is make a portable pew to kneel on versus sitting and I alternate standing and kneeling. Hope this helped
I am 55 and haven’t done a bridge since I was 13. I appreciate your transparency in sharing where you started. It gives me the hope I need to try and stick with the routine you have shared. Determined to get there.
Wow... im also 55 and used to be so good at bridge from 10-13 just like you! :)
Then i got into all kinds of sports and totaly forgot about it. Now i want to relearn it.
As I am getting older, I am realizing how important it is to keep my body moving because now I have a lot of stiffness in my lower back and hips. I do forward stretching now but nothing to bend my body back. I want a healthy spine and muscles and joints that would allow me to do the bridge again. It has been almost 30 years since I have not done them and I want include it in my workouts again.
Your movement is beautiful! I was a gymnast but haven’t done bridges for 5 years. I’m 51 now. I have to start a zero now to get my spine flexibility back. But I’m ready. Thx for the great info!
10:50 is when he starts showing you the exercises to do
Thank u
Thanks
THANK YOU
Thank you❤
Thank you!!
Improving my bridge is actually one of the main movement goals i set for myself in 2022 so the timing couldn't be better. I want to improve my bridge for more movement possibilities and to improve my posture. I really appreciate your content and have been for a while, it's really inspiring to see your progress and process as you go along. Keep it up!
PS: A collaboration with Gabo Saturno would be sweet!
Awesome! The bridge is a really nice one to work towards because it represents full body flexibility :) Keep consistent and you'll make lovely progress
Me too. I only began calisthenics 3 months ago, but this video has inspired me to concentrate on achieving the bridge.
Why? Never thought about that. To be radical. Thank you for opening me up to that thought!
It's a goal I just set for myself, too.
(I'd also LOVE to learn how to wheelie on a bike!)
@@Strengthside So it only focuses on flexibility, does it focuses on arms, triceps or biceps?
I'm fifty now and watching my 80+ mother grow smaller. I just got down on the ground to try a bridge but couldn't get my head off the ground. 🤦♀️ At least now I know where I'm starting and I look forward to progressing in both strength AND flexibility 🙏🏻❤️
Guys like you have made me start reclaiming my movement back! These are such fun movements!
So I've been doing bridge work for like a month. This video showed me that I've been doing the right things. Great video
I injured my shoulder. Being able to do a "clean" back bridge will be proof positive that my shoulder is healed and fully functional again. Right now, I can NOT hold my arm up in plane with my body. With my back to the wall, I can lift my right arm, but my left stubbornly drifts forward, away from the wall. I'm making progress by millimeters - but at least I'm making progress! ;-) Thanks for some excellent content!
These types of videos are immensely helpful! Seeing the full progression, and hearing you talk about the issues and what you did to improve as well as hearing what didn't work in your journey is both inspiring and informative and easily applicable for everyone. Thank you!
Thanks! I think so too. I've gained a lot from seeing other people's bridge experience and learning a long the way :)
great breakdown, josh. i just started bridging one year ago, i'm 68 y/o and a one time powerlifter. talk about stiff...i use one of those big inflatable exercise balls under my back as a cheat and hold for about 30 seconds. i can now rise up from the floor unsupported, but it's lightyears away from what you're doing.
You’re first ones were pretty good imo! Obviously your bridge now is more open and higher. I will be aiming to first be able to do your first one. I am 62 and done yoga on and off since my 20’s but mainly into tennis now as well as yoga. I am planning to do lots of back bends as well as some of your exercises. I go for strong loose leaf tea rather than coffee !!! Thanks 🙏🏼
please provide more detailed explanations about the times you've been injured and what caused it. this is very important information for people to prevent injury themselves. gret vid bro!
Not only is Josh the best coach I’ve ever come across, he also has the kindest heart and face
This video has definitely given me a goal with flexibility and range of motion. Im heading towards my 50's and think this is where it's at. Im currently a very tight deadlifter, so your early comments in this video has inspired a new goal. Thank you.
Nice! It's a well worth pursuit. I've been experimenting with doing the deadlift and bridge and seeing how those 2 can co-exist! haha
Thank you so much for this breakdown! I'm trying so hard to get my spine "unglued" so this is a real goal of mine.
very nice goal to unglue the spine and open up the bridge :)
Yes a collab!!! I was great at bridge pushups in my youth and want to return to it.
one of the best - if not the best - analyses about the bridge, with the plus of the story of its subjective evolution. great job, thx for sharing.
Fantastic progression! This is exactly what I needed to see as I try to build shoulder and hip mobility.
I look like you at the beginning of your bridge journey. This shows me whats possible. thank you!
u got it!
Yes to collaboration please. I watch Gabo too.I literally just tried a bridge in my yoga class last night which was completely pathetic. This has inspired me to keep at it! Thank you.
Where you were 2016 is where I am now. Don't undermine your self. We all start somewhere. Thankful that you created this, will help my learning path 🙏🏻
That's right we all start off somewhere! It's all about the joruney
6:12 Bridge drop backs. Do them standing w/ ur back to a wall~3-4 ft away or raised platform (eg kitchen counter), this will give u something to reach for before going all the way to the ground.
More distance will give you space to get to the ground, less will require more flexibility.
10:55 couch stretch: ideally u would work towards getting ur quad to touch the floor.
A second skill that could help the bridge is the front splits (both sides), especially the back leg. Rotate ur hips forward as much as you can w/ a vertical, streight back. Eventually try to touch ur back foot to your head (which would require u to curve ur whole back)
15:00 don't allow much pressure on top of your head, ideally just touching the floor. Too much weight on ur head could cause neck problems.
When I started yoga couple years ago I couldn't even lift my head off the ground attempting the bridge pose. I have a decent bridge now and I'm ok with slow progress. I've heard of so many injuries attempting this pose, mostly from people who are naturally very flexible, surprisingly. Anatasana is a good yin style shoulder opener for me, lay on your side with arm stretched straight beside your head and balance there and pull the bottom rib cage down and extend lower arm above your head.
I am fifty years old and is very interested in getting into a great bridge pose. I am at the stage of your early bridge in the video, you inspire me to improve my bridge pose. I will follow all the guidances in this video, and hope I can do a much better bridge at the end of the year and keep on improving years after.
Well.. did you make some progress? :)
Want to improve my bridge to balance over training front of shoulders and chest. I’m 60 years old and can manage 5 very painful, stiff bridge pushups. Improving my bridge will improve yoga practice and my golf game. Would like to perform multiple hand stand push ups and walk on my hands. Subscribed to your channel. Will use your exercise progressions to take it slow. Should be fun. Thanks for your efforts and congrats on your fantastic progress.
I realize now that from years of bad posture and playing the guitar (my profession) that pain in my upper middle of the back thoracic area was due to lack of strength in this area. Your videos have really helped me to begin to see weak areas in my body. Thank you for that. I think that developing a good bridge will help me.
Думаю, что с проблематичным позвоночником грудного отдело это противопоказано. Вам сначала надо растягивать передние мышцы, потом укреплять задние, вставить все позвонк и потом понемногу начать растяжки. Ведущий в очень хорошей физической форме. Позвоночник это всегда опасно. Я бы не рекомендовала движения людям без тренировок и без наблюдения тренера.
Great content, Sir. I'm 6'7" and this is extremely helpful to me.
Hi I'm 6'3" and have been working on the back bridge for some time it's helped loads for my neck and upper back stiffness good luck 👍
I’m 5’2” and only replying to you guys because we’d probably look funny all doing the bridge together 😅
Never really tried this ever in my life but had to give it a go now after seeing this. Managed to push out and get my arms behind my head and felt pumped for making it...especially since I broke my collarbone badly 1,5 years back (plate put in & taken out after 3 months) where the doctor said it would take 1 year to get most of my mobility back, and most never fully do. Thanks for the inspiration!
i'm 10x stiffer than you were in 2017, and i powerlifted in my teens and 20s. i'm 67 now, and never had any flexibility. i've been doing some of the convict conditioning progressions. a real bridge feels very far away...great tutorial, josh...and, yes...do a tutorial with gabo
I hear you! Keep consistent and you'll make progress. thanks for the support
@@Strengthside you really opened my eyes to what somebody can accomplish through back bridge mastery...
I used to train capoeira and always had trouble with the bridge. I will definitely try these tips. Thank you.
Hey Strength Side, been learning Capoeira for about a month now and loving it. Already I know how important the back bridge is for so many capoeira movements and flow so definitely working towards that. Thanks for your videos and advice. The way you explain everything is amazing.
August 2020, I dig that happy dance you had there. Inspired to add to my moves in 2022 thanks to your content, pal
I am looking for goals that will improve the quality and longevity of my life, especially after having focused building/power lifting type training. I really screwed up my body. I'm still working getting my palms on the ground by my head while laying. Im excited for the journey.
This is amazing, thank you so much. I have been struggling with this particular move for years and it is a struggle finding a tutorial on this that isn’t from an advanced yoga practitioner. Thank you.
Thank you for this hugely inspirational video. I have tried working on bridge before, always being discouraged and giving up. Tried the head supported bridge and, after multiple attempts found it not to be an unbearable position and also was able to do a few micro push-ups, which felt totally impossible at first. I will start this journey again.
great help my friend ...you really nail it for men like us who started at early age with bodybuilding and got crazy stiffness, after years of browsing around atlast found some one who knows it
Great video on bridging. Beautifully done and I believe helpful advice. I'm almost 78 yrs. old; just a few years ago I could do a (sloppy) bridge but not now. I want to do it again with much smother movement. Thanks for the video and advice.
I use to be able to do a some what decent bridge but have lost it after many years of working behind a desk. Getting back into shape now and want to not only be able to do a perfect bridge but incorporate it in a kick ass flow.
Loving your video. Keep them coming!!!!🥰
Been lifting since feb, I weigh 355 pounds and I noticed I could do a bridge again. I was so happy I unlocked this movement again because I feel like it can really improve flexibility everywhere once you get it
Anyone starting as stiff as I did? Anyone have any other secret back bridge exercises to throw into the mix?
instagram.com/thestrengthside
Check out my Calisthenics and Movement Transformations ► th-cam.com/video/hGB6Tez5p-4/w-d-xo.html
Just as stiff! Maybe even stiffer haha!
I just started stretching though, so Im Still not that Good, but Im trying My best and improving!
Absolutely we want a collab with Gabo 🤙🤙
Push and pull. Get someone to pull you up, easier in a martial arts context with a belt around your waist, and get people to push you down. Get in the bridge position with a belt around your waist, have people on either side pulling that up. Get in the bridge position, have people push down on your abdomen. Over time, have someone sit on you and hold the bridge position for a minute.
There is a lot more to it than that, but those are two of things we did that lead up to the test of having someone sit on your for a minute while you're in bridge position. NOT for beginners and it does take time to build up to it.
@@BADALEX1 get my cowgirl friend to help!
@@allenjones6737 Not that kind of sitting.
this is great! my back is messed up from deadlifting for years... switched over to calisthenics/pilates a year ago to save the bod 🙃… going to join your program - looks great!
Josh, my first comment after following you dir allmost 3years!! You are a hell of a Inspirationen and i am very happy to found your Channel 🥳🥳 Thanks
your expression of happiness is fabulous
Thank you. I started capoeira years ago and its taken years for me to overcome shoulder instability and im now able to make back bending a reg part of my training but its soooooo hard and sooooooo painful, but the tiny inciments of opening that happens is inspiring. Your vid really assisted me in how i can go about this journey on a deeper level and know im on the right track. You validated my knowing it can be done. 🙏🏼
Thanks! It really is a journey. Although for capoeira you can get away with more of a "low bridge" pushing the knees forward more which is really nice too and demands less spinal mobility :)
This is so cool and useful and instructive, loved it!
So on the question at the end on how we ended up watching this video: I've been following strength side for a while. I'm trying to improve mobility, flexibility and strength each day after staying still (very sendentary) ever since I got injuries that seemed to painful to recover until I realized that recovery was a painful process but letting the injuries propagate was just so much more painful.
I've Always heard bridges were incredibly hard specially for women who don't have naturally that much strength on upper body. And, after a long recovery journey, I was astonished to find out at a beginner yoga class that I could actually lift and sustain a very crooked bridge.
Now here I am, ever searching ways to improve all th small things that lead to a better one. 🙂
Man really thanks for the exercises and routines.. Ive been trying progressively because the injuries (bone fissures, hips, lower back, mounted nerves, scar tissue, torn and compressed muscles, etc) but ive seen some improvement despite of that, theyre really helpful, motivating and inspiring man. Greetings
Thank you for this story and guidance. I'm very much at the beginning of my back flexibility journey. My reasons for not being able to neglect it anymore is because the further I advance in Pole the moves are becoming quite advanced. The language you use here is really good for clear understanding! It's also really helpful to hear the timescale, namely a couple of years because now I'm like, may as well be prepared for a journey, much like for the Splits. Thank you very much!!
ah yes! best of luck on the journey
@@Strengthside thanks! Also, yes, Gabo Saturno (spelling?!) collaboration would be amazing. I can't believe he attributes his crazy flexibility to just casually taking up yoga! Sometimes it feels like those flexibility goals are so far away! 😭
i was not so focused on the bridge in past years, but practised it from time to time. as i have quite a strength in my arms, i was always able to do a bridge push up and even a bridge hold, playing with putting more weight on my hands, and so on. What i find challenging though, is transfer to a bridge from a standing position or even from a low bridge. recently i learnt to go to a bridge from one arm crab and it was a great achievement for me, mostly thanks to your videos where you do this position a lot! so i decided i am gonna focus more to this kind of movement cause i want to do more of those bridge flows and also learn to go to the bridge from standing position, or do a back flip from bridge to handstand as you showed. thanks for all your videos, i am your big fan and you are my biggest inspiration on my journey to improve my training and also bring a bit different movement in my and my clients lifes!
11:20 For opening the hip flexors another good exercise is Supta Virasana. 14:15 I like to start with a high plank position, move into a twist and end in a one-arm bridge.
This helps me a lot, I am where you were at probly on day zero, raising one leg at a time in a bad bridge. But thanks for a clear explanation on what I can do to improve, believe it or not I've already came a LONG ways from where I was, you have helped me a ton⭐
It can be such a journey, especially for us stiffer men out there :). Wishing you the best in your back bridge journey!
I'm mostly focusing on squats now and opening up my top half before I focus much on the bridge, but I'm at the end of my fourth year of having an autoimmune condition (Sarcoidosis, Lofgren's syndrome) and my body was a wreck... Now I'm making daily progress with you in my collection of fitness pods along with @MadFit & @MindPump
Excellent video !
Yes, Saturno is a great movement channel. For me, I'm trying to do two things: health/posture...and for dance/movement,making my b-boy 6-step more fluid and controlled.
Would be an interesting collab, i follow both of you for the the last 2 years
And yeah for sure I'd like to see a collab between you and saturno movement! You guys are one of my favourite channels to search for movements to implement in my practice!
EXCELLENT content and very well explained!! 👌🙏👏👏👏👏👏
That's a sí and a yes for a Strength Side / Saturno collab please.
Great video, thanks Josh
The circle is a core exercise in wrestling
Gymnastics and wrestling or judo should be part of the national curriculum for all schools or you guys should be ambassador's as your channel is really inspiring
This channel is amazing
Couch stretch
Over head thoracic opener (kneeling)
Butcher block stretch
Shoulder dislocate w broom stick
One arm bridge
Two arm bridge from one arm bridge
Bridge push up
Super complete video. Ok, ok...I never thought I could do this...so now I have to try!!
You’re good at this. I’ve shared your vids w friends looking for new workouts. Keep it up. Valuable contribution.
Awesome. Inspired me to gradually work on this.
The back bridge is making my back feel so much less tight and wonky and I think it’s translating to smoother execution in a lot of my other exercises. Hard for me to fully extend my arms at this point, so really appreciate these tips
This was such an awesome video. I really appreciate your content and insights about bridging and everything. Many thanks. I hope to eventually be capable of bridge to bridges and splits, and ring work, etc. Your channel is a great help.
Those capuara scenes look amazing!
Great vid had a really good bridge doing capoeara when I was 25. years of jujitsu and kickboxing has made it hard but this vid is really helpful for getting it back at 34
Super impressive! If we were still teenagers, we could progress in just a few weeks. But thank you for giving us a demo that flexibility like that is possible as long as you stay with it! And honestly, even your beginner back bridge was not bad at all!😊🦀
Amazing video and I’m going to start doing these stretches. Could you please at some point do a video on what your diet is and your experience with what foods helped you build lean muscle. Much appreciated! 😊
Yo! Many thanks for thoughtful description and instructions- maybe someday I will get this one ,there is hope!🧘🏼🙏
Love it; let the journey begin!
Would love to see a collab with you guys together. Also interested in bridge rotation entry as suggested early in vid. Working on bridge a few months now still quite a ways off and breathing in the position still quite challenging. Thanks for all the great content been watching a few years now and since i run a studio I refer many people to your content. Much love and respect your way guys keep motivating and inspiring!🙏🏻💪🏻❤️
Thanks for the support! Keep training the bridge it gets easier and easier !
Ive built up the bridge to where i can reliably get my head of the floor, but man my back and hips are stiff. First realized this when i couldnt open up my upper back enough for handstands. These tips will help me but i have long ways to go it seems. Thanks for the video!
@strength Side I LLLLOOOOOVVVVEEEE THIS! And I'm so grateful for finding this! Thank you SOOOOO MUCH! And IF I am speaking to the deliverer of this message, I need you to knoe, I sooooooo resonate with the spirit of you, and So Relate to YOU, and am drawn to respect and listen. I FEEL you and KNOW that you are radiating yourSELF from your heart for helping PEOPLE..... and I recognize that, and LOVE that! THANKS for 'BEING YOU'..... I have subscribed! God BLess and wish you all the BEST! I am grateful for having encountered you, and this! Much Love and Respect. C. J.
Thank you for reminding me how tragic my shoulder mobility is! Ill be working on it.
I do chakrasana- twisting wheel/twisting bridge pose almost in my every yoga session. I hear you man and I can understand where you coming from
I'm a 275 bodybuilder the back bridge helped me get my bench from 405 to 485, I had a background of gymnastics when I was younger so it went pretty fast for a big guy.
I’m SOOO stiff. Big guy, 210lbs, 6’3”, always just did weights in the gym. Now in crossfit, having tons of issues with olympic movements and gymnastic movements…. Working towards this level of shoulder and hip mobility is the next goal. Awesome video.
Nice you got it man!
Yes, I have a goal to achieve a comfortable full bridge. I do have a right separated shoulder at the AC joint so don't know what is going to happen. I would like this as I progress through Strengthside to the Primal Athlete. The next 6 months is dedicated to Guided and then on to Move Strong Now. Awesome...see you on the FB page
Loved watching this! Definitely a bit behind you on my bridge journey, but been training low bridge rotations and power pulls to actively get my hips forward
Some good variations! The journey is a fun one
Thank you for this!
Did some bridge holds with elevated feet today and it was great!
I was really able to work the strength in that mobility range and open up.
One of the best upper body movement for performance, posture and mobility work for me ATM!
Awesome man! Yeah I think the bridge is a great one to maintain full body mobility. Keep it up bro
Nice video. Was looking for exactly this. I wanted to learn the walkover but all the tutorials were of girls and I was wondering if it was possible for guys to actually do it. The flow that you showed using it is perfect, I'll start working towards it!
Josh yout t shirt si sick 🙌🏽🪐🪐🤸🏽♂️ thanks for your knowloges and wiser !! 🙏🏾
Awesome tutorial much appreciated thanks.
Flawless!! I'm fighting it too and I think time will tell!
Thank you very much for encouraging us to continue the effort.
I would like you to please tell me what brand is the t-shirt you wore because I liked the logo with a planet!
Keep on🙏🤸♀
This video is amazingly well put together. Thankyou so much for sharing!
pretty good video, man. This is the stuff, right here _ putting one’s mind & body into it.. and looking at it as a journey .. as a process. Thanks for documenting your own, and then sharing it. cheers from Portugal
The back bridge is a yoga posture that I can't do right now, but maybe with the help of this video? Thanks!
Would be awsome if you could show us more on low bridge and bridge rotations!
Yes we wanna see you collab with SaturnoMovement!
Thanks for this video. I want to learn it for more flexibility, and also do a back handspring. Also to suplex a tire 😁
Dang, your starting point is SOOO much better than mine. My flexibility is trashhhh. And my shoulders and wrists are weakkkk
Great video as always, thanks for sharing your journey! A colab with SaturnoMovement would be amazing, can't wait to see it.
It's in the plans for 2022
Great way to introduce this. Amazing videos, I join end of 2021 start of 2022 has amazing benefits and personal growth possibilities, now to maintain and refrain from doing less and not moving more. Eat less move more policy!!! (eat less junk, move more positively). Absolutely great channel!!!!
Thanks for what you do. Thats a Hall Chakrasana and 98% of have difficulty with this.
Awesome! I really enjoy watching the flow movement you do, it’s elegant and impressive because it’s obvious how much you e put into it. I’m just starting this journey because after years, decades really of chronic back and hip pain I’m ready to start an entirely new strength and flexibility journey. I’ve always loved working out and improving my body, but in reality it’s just mostly aesthetics and strength in very limited movements though I’ve always been great at handstand push ups since I was a teenager, but that’s about it. I love your movement and your philosophy of it and life in general from the videos I’ve watched the last few days. As soon as I can move again(major back spasms atm) I will be heading in your direction of fitness and flexibility. I’m 47 but if I can fix my back with this new training, I will be setting big goals!!! Thank you!!!
I am stiff af & i really want to get those shoulders open up to learn movements like macaco backhandsprings, will surely implement some of this things.. Big thanks
The bridge is link to acquiring movement that’s necessary for high level athletics. Not only mobility but thoracic back strength. Also keeps individuals from being stuck in bad posture as we age
This video is amazing! Thank you for the content. Very inspirational to see how you improved slowly over the years!