BULLET PROOF Spine w/ Bridge Progressions & Variations
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- เผยแพร่เมื่อ 2 มิ.ย. 2024
- www.moversodyssey.com
Bodyweight bridge exercises are a group of calisthenic skills used to strengthen the protective muscles of the spine, stretch the commonly tight muscles on the front of the body, and learn to integrate the musculature of the body from head to toe into one single movement.
The iconic back bridge is an excellent example of this but is often to advanced for most people. This video goes over other bridge variations which offer an opportunity to easily progress the body while enjoying the unique benefits of each. Variations discussed include shoulder bridge, glute bridge, jiu jitsu bridge, table top bridge, back bridge, back bridge reach, back bends, and back bend walks.
#backbend #calisthenics #jiujitsu #bodyweighttraining #backpainrelief #spinalhealth - กีฬา
The quality of your videos is incredible
I love them too… but the music choice in this video was a bit distracting for me
For the longest time I pride myself being able to do a full back bridge being a bigger guy (6'3 250+) I'm ashamed to admit I can no longer do it. It was a great exercise it felt like it opened everything up. Even felt like I could breathe better. I need to start practicing again.
I lost the ability from a long recent illness but I'm getting it back now, its honestly been kinda fun revisiting some old training. I've noticed big guys start looking huge when they do this kinda training because they start standing with a tall and open posture. I hope you have a good time starting the practice again, best of luck my friend
Get back on it bro. One way we used (in martial arts) is standing with back to a wall, about a foot away, make sure you can grip on the wall at least a little, and feet have reasonable traction... then throw your hands back and walk down. into the bridge or as far as you want.. Like yourself I am a heavier guy but had no problem with this until I stopped doing it. Will get back on it today - right now in fact - God willing - in sha Allaah.
Bro that's impressive as hell, hope you get back to it and get comfortable in the uncomfortable so you can feel the strength you had before
I never knew the bridge was a healthy thing to do. I always thought it was bad because it was making the body do an unnatural motion. This is really good information (and cool drawings too!)
It's good for many people these days especially because we sit so much and tighten down the front of the body. This is a great way to open it back up, though there are still situations where this wouldn't be the proper correction exercise. But in general, it's a great exercise for the body, especially when done correctly.
Imagine if you never bent your knees - you wouldn't be very good at it! Practicing extreme mobility, balance, and endurance will make you much more athletic and prevent injury/inability
It's only bad if you have a herniated disc.
@@moversodyssey what situations would it not be the proper correction exercise?
@@elijahknox4421 If there is already any damage to the disc's or facet joints, this is likely not a great exercise choice. It's better for helping to correct postural issues related to anterior pelvic tilt or S.I. dysfunction.
I can imagine this being incredibly helpful since my profession is lifting heavy furniture and trash items everyday. Going to start small and work my way up. Thank you for the clear instructions and illustrations !
I actually started this years ago when I was delivery appliances. This along with shoulder dislocates will keep your shoulders feeling amazing with your type of work.
@@moversodyssey That's good to know that you were in a similar field and those helped, thanks!
This is fricking amazing. Great explanation and progressions. Starting my journey now, 55 years old. I already have my splits perfected so needed a new "project" besides strength training. Lord knows I need the shoulder mobility. Cheers
Before seeing this video, I instinctively tried a bridge on my newly purchased stability ball. I recommend using it as training wheels. It works.
Yes, gym ball is great because it takes out the element of fear of collapse and struggle out of the equation. You can put your body into a "relaxed bridge" position on it and notice where the tightness of joints limits your ability to enter the correct final position. I'd say most people can't do bridge because of the discomfort it causes in the joints and connective tissue around it, not for the lack of strength. Like handstand it is another of those very unfair exercises where your mobility determines how easy it feels.
Pull up assist bands can work, also. If the band is attached overhead, the band can be placed above the waist (or lower thoracic region). Just remember the cues for contracting the glutes really hard.
Wtf this channel is incredible. I was surprised when I saw that you have just 58k subscribers.
Same!
I love that this covers other benefits such as heart health etc. Keep the greatness coming. This is becoming a movers odyssey nation! A healthy community ❤
Can I just say that I absolutely love this channel. Discovered it only a few days ago and cannot stop binging the videos and crafting new routines with the help of them. Keep up the good work man🙏🙏
Wonderful video, as always. You always hit the comprehensiveness and advanced details that I look for in self-improvement. Thank you.
I'd love to see you do a progression from standing into a backbend into a handstand, if there's enough votes for it.
I’ve been doing shoulder bridges wrong all these years. Pulling the hamstring changed everything. Thanks 🙏🏼
Everyone just pushes the hips up usually, I did the same for a long time. Feels so much better when the whole posterior chain is activated though. I'm glad this helped, good luck with your training
This is the best and most comprehensive bridging video I've seen. Artwork is great too.
Learned bridging from wrestling in HS. I occasionally still do it but need to do more.
Great video! Great visuals! I'd love to see a back bend progression video, too! 😊 Thank you for sharing!
Thank you for your creation of this video. You don’t need to change your video for anyone else. It’s good as your thought has made this video. Appreciated😊
Yes to a back bend video!
I appreciate the clarity and thoroughness of your illustrations and explanations. I second the request for a back bend tutorial.
Best body workout I've ever seen!
I'm subscribing
Maaan, I so much enjoy your videos. I am just watching them for the sake of watching them. Really like your art and your flow of thought!
Quality content as always, mate, keep it up. Overall your channel is a hidden gem among other generic sport-related channels. What comes to the topic - I knew about this exercise for many years, been looking through some old Soviet Olympic weightlifting videos, and Bridge was mentioned as one of the most efficient exercises, while Deadlift was forbidden for OWL athletes.
The soviets were so far ahead of the rest of the world for decades. If you have any good links you should post them here, I'd love to check them out. The deadlift surprises me a little but I could see it the likely reasoning, it's so hard to keep young guys from attempting unnecessarily heavy ego lifts and messing up their backs. I did it at 19. Lol
Thank you! I lack the mobility for the full bridge, so I do it against a wall every morning. Feels so good. According to Wade of Convict Conditioning, this is the ultimate callisthenic. I believe it. Not the push-up, the pull-up, nor the squat, but the back bridge. I am convinced this has helped to keep my spine healthy after recovery from three serious disc issues.
A great tip for beginners or those finding it difficult to raise up onto full extended arms from shoulder tightness, practise back bending from a standing position facing away from a wall or closed door. Using the wall as leverage, hand crawl down in increments, slowly working up to a full bridge position.
Wrestlers doing those things for thousands of years and even more sick with twisting walking in circles and infact the spine became more flexible and strong.
Btw you got my sub
Really glad I found your channel I'll be tuning into new content and catching up on the old!!!
Can't believe you don't have more views. Your work is outstanding 👏
Thank you very much! With luck the channel will continue growing but it's a fun past time either way.
it's cause the shading is annoying to listen to, @@moversodyssey
brother, the quality of your content is phenomenal. thank you.
Keep up the good work. Enjoying your content all the way from Finland!
What a great video for back flexin! Thank you.
I just found your channel today and these videos are phenomenal! I love the style and the concise info and walkthroughs. Great work bro! Thank you
Phenomenal as always sir.
i LOVE this exercise. If deadlift is the "king" of all exercises, the full bodyweight bridge is the calisthenics version of it and imo can maybe even be considered as such. Maybe the prince of all exercises? haha
There are so many great variations of it. Deadlift leads to more deadlift but back bridge is a gateway exercise to a bunch of callisthenic and acrobatic skills. I would pick it over deadlift any day.
Heavy squat is the King imo,then bench, then deadlift
Thank you!
Love reverse plank variations!
Thanks for high quality video, when I was little I was able to bridge ,but now I forget how to do it , this video give me sign to start
what an amazing video and style thank you
Very unique way to explain exercises and their benefits, keep it up!
When i was younger, i did high jump and often did these bridges in training... havent done them in years, but after this video, i think i should start doing them again ;)
Wow the explanation and visuals are so helpful …. I am so impressed!!!!
Got my sub, really loving all of these, great videos for my exercise playlist
Yes video to progress
He already did it!
this channel should have 500k subs
I was never a big fan of the back bridge, so I'd very rarely do them. I worked out of a gymnastics facility and saw little girls do these all the time and just figured it was generally a simple flexibility display.
I'm gonna throw these into some of my routines. Maybe I'll see some benefits. Thanks for the video! 👍🏻
Thanks. This is very helpful.
This is great, I love the illustrations. I don’t think they distract at all (at least not for me). Thanks for this..
This is a great visual explanation video
I remember watching your old videos on my old TH-cam account. I'm glad to have found your videos again, and I'm grateful you're back.
It can be added that in backbend, ankle dorsiflexion is needed to stabilize your center of gravity easier
Wow.. your presentation is top notch, very detailed and highly organised. Please keep up the good work. Subscribed 😜
i always wanted to learn, and i just realized i can do one, thanks!
I’d love to see the next progressions for this exercise!
Love it backbend please ❤
Graphics are amazing
Love your content, so artistic and instructional, good tempo and it shows that you know what your talking about.. Thank you!
Great video! I'd like to add, if you have tight shoulders for the back bridge, try elevating your feet onto a stool or chair at a wall. The increased height of the hips/feet will allow you to straighten your arms as you go up into the bridge.
Amazing video
Great video, watching you draw really holds attention and allows for vivid visualization. Thanks for sharing your work!
I'm glad you find it helpful, I really love having an excuse to keep illustrating every week.
your content is amazingly good. first you give benefits, then practical instruction; concise and to the point; accurate, directly useable information; awesome graphics; pleasant clear voice. I have benefitted immensely in just a week or two of looking through your videos and trying to put some of it into practice! Thanks so much!!!
Glad it was helpful!
Great video, please do a backbend one!
I've been sucked up in the process of trying to resolve my lower back and psoas muscles problems after years of inactivity and now being quite active. It took a while to understand how my invisible muscles, so well explained in the beginning of this video, are so weak and need strength, causing me even tendonitis because of over use. Glute bridges have helped me these past few weeks and I am very happy to discover some variations. Instant fan and subscribed!
The illustrated narration is amazing by the way.
I'm glad your enjoying and good luck on your road to rehabilitation!
i started doing these cuz i noticed it helped with my upper back tension. idr where but someone said that aching back muscles could be do to under use and i did these as one to work on it, so far its worked the best.
What a great video! I'd absolutely love to see the back bend progression video!
Glad you enjoyed it! The back bend video should be out tomorrow.
Excellent video.
Back bridges are part of my regular bodyweight exercise routine, along with squats, leg raises, pull ups, push ups and neck front/back raises.
That's a perfect minimalist calisthenics routine you can take anywhere. I love these types of workouts.
amazing content!!!!
Very nicely explained. The steps to start and progress is really good and safe. Thank you and keep up please 👍👍👍.
Yes please do a back bend progression vid. We've personally done the table top bridge for trand & field, but I've never seen it as beneifcial enough for a personal routine til you pointed out its benefits. It's always pleasant seeing new exercises explained in such detail
th-cam.com/video/CYiS_daP5bQ/w-d-xo.html Already published it :)
Please do a video on drop back from standing! We do several bridges in the Dharma yoga sequence - if you can include how to stand back up thatd be cool too.
Super informational
Great video. Would love to see the backbend progression. Subbed!
YES- to the back bend video!
Already ahead of you :) th-cam.com/video/CYiS_daP5bQ/w-d-xo.html
Very good information. I can already do all of these so I'd appreciate a tutorial on the backbend !
Advanced bridge videos would be super interesting, since info gets scarce after acquiring your first bridge
He already did it!
These videos are dope af
Yes, please can we have the back bend :) Great vid
Already did it :) th-cam.com/video/CYiS_daP5bQ/w-d-xo.html
Lovely sketching graphics
Yes! A back bend video would be awesome!
Already ahead of you :) th-cam.com/video/CYiS_daP5bQ/w-d-xo.html
great exercise :D There is also a possibility to perform bridge push ups dynamicaly or even elevated your feet on a particular surface :)
I did the table, my shoulder and wrists were fıne but my biceps streched soo much! and I actually felt my glutes too. Thnx!
The biceps is a common tight muscle with that position. It's one of the best bicep stretches I know, that and the german hang. Glad it helped!
you should make one for burpees ive done 100 out of 5 sets few a week and just wanna learn benefits and biology enthusiasically
Good stuff i Will try this Morrow.
Very good content, if I could suggest you something - get rid of the scratching noise in the background
100% do a video on the backbend.
Good Info
Damn its yog from india, its real name is ardha chakaraasan, meaning half wheel.
Thanks from my ❤
Amazing video!! You are only as old as your spine. Id love a part two for the back bend to the ground.
Just posted it actually :)
very informative. but my favorite part is the anatomy sketches. you have a talent for art
I’m good until the end where apparently I have tight shoulders and wrists.
Maybe you arrived after I commented on the author of ('overcoming gravity'), Steven Low.
This is what I need to go through next!
Awesomeness! 💯🔥💪🏾
I knew how to do a bridge since I was in 2nd grade cuz of a gymnastics class I was in and continued it throughout grade school cuz it impressed girls :). but during covid, I learned how to do it from standing by first going to an elevated level and then slowly going down. I basically learned it within an hour. Hardest part was getting over the fear of hitting my head on the floor. Since then, I've wanted to progress to a handstand from the bridge. Haven't gotten around to it yet.
Yeah I do 100 back bridge press ups a day. I also do the back bridge crawl, although I am getting weird looks in the gym. I also do number of animal movements and other flexibility/mobility routines.
My best routine when I have a limited time is to do back bridges followed by deep pike/Jefferson curls (with KB) standing on the box. Then will do some dead hangs with one arm hangs. Feel amazing after.
100 back bridge presses is impressive. I'm usually worn out after a few sets of 12. The jefferson curls are a great way to keep the back healthy as well, at some point I need to do a video on those.
@@moversodyssey Yeah I do them in sets also. 5x20 or 4x25. Yeah Jefferson curls are dope. Same as nordic dead lift.
You always know i want to see..
2 in 1. Very good exercise to draw the human body, is to draw exercises. 👍
Lol, its honestly improved my ability to illustrate people by leaps and bounds. Was tougher and slower in the earlier videos, but now the illustrations go quick and smooth.
@@moversodyssey well your doing Leonardo proud, _even Shredder approves_ ;) Great concept.
great explanations, illustrations, and progressions! Is there a advanced backbend video yet?
Sure is th-cam.com/video/CYiS_daP5bQ/w-d-xo.html
Hope you enjoy it!
Hi thanks for the video, I appreciate your research, it is quite helpful. However, after performing yoga, calesthenics and bodybuilding for sometime now, I can confidently say these exercises are not meant for beginners or if performed by them should be done under a yoga practitioner, I have myself seen people doing(chakrasasna or shoulder stand) in a wrong way which leads to a disastrous result. U being so helpful for the yoga community and helping out people in general with these exercises and ur precise attention to details, I would recommend to keep such exercises under intermediate stage and or mention that they should be done under supervision. Again, thx for the videos.
Unfortunately not everyone can afford instructors or have them available where they live. I would hope most people use caution. If you are going to try it, then might as well follow his instructions. Could be way worse I guess. He's actually helping people be safe in my opinion by being thorough and explaining everything step by step. That's just my humble opinion
@@Dragonfly3111 💯.
As yoga a teacher, a portraitis and painter, I am delighted to find out this video! It is truly remarkable, original and excellent in terms of yoga teaching and it stimulates the imagination with your beautiful drawings.
My compliments, bravissimi!
This is the Yog brother if you do this in proper breath control you earn more benefit
My Costochondritis acts up like crazy and even pops sometimes when I do these
This is probably too advanced for costochondritis. You can try it after doing some self massage and see if it relieves enough tension to allow the movement. If you try it massage the intercostal muscles, the pecs, and sometimes the abdominal wall. Massage gun works good on the chest if you have one. Intercostal muscles you have to use your fingers. You can find the trigger points for these muscles with a simple google search, might be the easiest way if you don't have a massage gun. Hope it helps, best of luck
@@moversodyssey wtf no way this is the first time someone actually had a proper response to Costo when I brought it up 💀
@@moversodyssey by any chance could you do a video on how to relieve and live with Costochondritis
@@joejack1452 Yea I might do a video or maybe a blog post on that. Probably be quicker if I did a blog post. Sometimes it comes from a twisted vertebrae too. If thats the case it will be the vertebrae attached to the rib. Just find the pain and follow that rib all the way back and see if you have any pain or tension in that vertebrae. Good luck, hope you heal up
would love to progress to back bending
👌👌