The Bridge
Isometric exercises use a static muscular contraction against resistance in a holding position. The Bridge is an isometric exercise designed to help increase your strength from the thoracic muscles in your back and core.
Procedure:
Take your shoes off and lie on the ground flat on your back. Get an exercise ball and place your feet on top of the ball. Roll your heels to the center of the ball. Now extend your arms out (palms facing down) so you’re making a cross or the letter ‘T’. Push the back of your head into the ground, (this will engage your spine). Now you’re ready to make ‘The Bridge.’ Dig your heels into the middle of the exercise ball. Start to lift your back off of the ground. Thrust your hips as high as you can and hold. Hold this position for as long as you can before you lose form.
Tips:
- Drive your hands into the ground.
- Make sure you push the back of your head into the ground to engage your spine.
- Keep the image of a bridge in your mind.
- Engage your core for stability.
- Do this exercise with a friend so they can help check your posture.
Required Equipment:
Exercise Ball
Focus:
Exceptional Core Strength
Sports:
Endurance
Comments
Re: The Bridge
What is SSL's view on the wrestler's bridge, where we get on our toes and palms, with nose almost touching the ground? Each must work something different in the body. I also heard the wrestler's bridge promotes a healthy spine, what is the truth in this?