Full Bridges
This is the full bridge exercise often done by calisthenics athletes!
While there are more advanced versions, this is an excellent mobility standard to accomplish for most people. Congratulations!
The difference between this stage and Head Bridges is simply range of motion. By pushing off from the ground, we are moving more and expending more energy.
As you’ll see from the next stage, there is a significant difference between an “acceptable” Bridge and a “good” Bridge.
Take your time refining this exercise and the next to improve yours!
Standards
LEVEL 1: 2 Sets of 5
LEVEL 2: 2 Sets of 10
LEVEL 3: 2 Sets of 15
Do 2-3 Sets of as many as you can. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets.
If you struggle to hit Level 1 after a few weeks of trying, try using a few of the Regressions shown below.
Once you can do 2 Sets of 15 (Level 3) with GOOD FORM, you are ready to move on to a harder Bridge variation.
Form Cues
The difficulty of this exercise is affected by the distance between your hands and feet. Don’t start with them too close. Experiment with the distance.
Try to straighten your arms.
Try to straighten your legs.
Try to retract your scapula and bring your shoulders back.
Try to keep your bridge “even.” Don’t lean too far towards your feet or your palms. Try to keep it balanced. If your wrists hurt, you may need to move towards your palms a bit.
Full-body activation really comes into play here. Try to imagine each vertebrae of your body moving back at a time.
Try to externally rotate your shoulders during this exercise. This meaning rotating your upper arms away from your body. It may help you to envision trying to bring your elbows together.
Your feet should point forward or slightly out. Point your toes forward.
Try to arch your back evenly. Don’t hinge at one point while keeping the rest straight. Imagine your back being as curved as the letter U upside down.
Breathe normally throughout this exercise. This is very important. The new positioning in our body can make our blood rush to and from our head. If we hold our breath and suddenly release it, this may result in severe dizziness.
If you feel dizzy, stop immediately and take a break. Walk around the room while breathing normally before returning to your exercise set.
Tutorial
Lie on your back with your knees bent. Your heels should be a few inches away from your butt.
Reach back until your palms touch the floor. Your hands should be next to your head with your fingers pointing towards your feet.
Push through your palms and feet while arching your back until your arms and legs are as straight as you can make them. You should be in a Full Bridge position - supported only be your palms and feet!
Pause for 5 Seconds. Breathing evenly and feeling your muscles stretch.
Slowly reverse the movement.
Pause for 5 Seconds.
Repeat 3-6.
Progression & Regression
To make this exercise easier: Moving your hands and feet slightly further apart will make this exercise easier. You may need to lean towards your hands more so that your wrists don’t have to bend excessively.
To make this exercise harder: Doing this exercise with perfect form will make this exercise harder! Aim for straighter legs and arms. Breathe normally. Maintain a smooth curve in the back. Be an upside down U rather than an upside down V.