Wheel Bridges
You may have noticed that some Full Bridges don’t quite look as aesthetically appealing as others.
This is because there’s a significant difference between doing a Bridge and doing it well.
This step refers to the months-long process of improving our bridge. Gradually straightening the limbs is a good place to start. Focus on forming an “upside down letter U”. Also learn to breathe normally throughout the exercise.
This is named after the Wheel Pose in yoga.
Standards
In this particular exercise, it is more important to improve our form than to reach these numbers. Goals are still provided below to maintain a numerical standard.
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
Video yourself doing these exercises and watch back in between sets.
Start with your heels a few inches from your butt.
Try to straighten your arms.
Try to straighten your legs.
Try to retract your scapula and bring your shoulders back.
Try to breathe normally.
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 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.
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.
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 10 Seconds. Use this time to stretch and move your body into place.
Slowly reverse the movement.
Pause for 10 Seconds.
Repeat 3-6.
Progression & Regression
To make this exercise easier: Bending your arms, bending your legs, sagging at the hips, and other form sacrifices all make this exercise easier. These are normal flaws that are fixed over months of practice, so don’t be discouraged.
To make this exercise harder: Doing this exercise with perfect form is 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.