Mastering the Back Bridge (From Zero to hero in 5 Steps)

The Back Bridge is a skill that needs flexibility, strength, mobility and coordination. Let me show you 5 tasks that can get you from 0 to hero..

In this video you'll get 3 super beginner friendly exercises to open up your body and 2 specific bridge tasks to work on the skill itself.

A full bridge is NOT necessary to have even if you wish to dive into soft acrobatics practice. BUT working towards it and reaping the benefits of this process is quite powerful!

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00:00 Intro
00:32 Who the Bridge is For
01:08 Agenda of this Video
01:23 Wrist Warm Up
02:29 Spine Warm Up
02:59 Exercise 1: One Arm Bridge Lowerings
05:11 Exercise 2: Wall Bridge Rotations
06:48 Exercise 3: The Couch Stretch
09:02 Finding Flow Online Programs
09:53 Working on the Full Back Bridge
10:09 Exercise 4: Elevated Bridges
13:00 Exercise 5: Wall Bridges
14:18 Taking the Bridge to A New Level
14:37 Outro

[NilTeisner]

The bridge in its basic form is a great door opener for many other moves and patterns. Working towards it holds a lot of value.

[akimitussuzukii]

This is so complete, accurate and detailed broke down presentation about the subject! Totally underrated channel. You style to teach and guide is really comprehensive, yet taking all different progression levels and phases in to account. I'm just a beginner and so stiff from everywhere but with these kinds of amazingly well constructed tutorials, I feel I still have some hope. 😅

[DSPNWtoCali]

One reason i like your editing and video, is the way you capture my attention versus other seem boring and just 1 demensional view.
Meaning front camera to what you are trying to show.
You engage with us with all sort of different angles.
So thanks.

[Bazilisk_AU]

Beautiful ! If this came out yesterday, I would have been able to practice these at my studio. (Me and) Three of my students are practicing the Bridge the next four to six weeks in preparation for the Bridge Walkover.

We just did four weeks of the Macaco along side our year-long Handstand practice but unlike my students, I have a very inflexible back and shoulders but I have overhead pressing strength from HSPU practice. My students have Great shoulder and Back mobility but lacked the overhead and positional shoulder strength.

So Guess who had the best Macaco after 6 weeks ? You guessed it… Not me ! 😂

my bridge right now looks like a Headstand with feet on the floor, 90 degree elbows, 90 degree knee bend and all the bend in my lower back. Absolutely ZERO (maybe even negative) Hip extension and Thoracic Spine is as stiff as a Brick.

Hoping to be able to straighten my arms overhead in at least a feet elevated Bridge in six weeks.

[kanehogan]

Thanks Nil, I’m 56 and the detail in your video is generous, and helps me a lot to add these incremental movements to my slow morning meditation learning flow for my groaning aging body 🫡

Thank you very much! Your videos are wonderful 👍👍👍
Can I suggest you to make a video on your last 2 moves: handstand to bridge and bridge to handstands and the best exercises to reache these posture.
Great job Nil 👏🙏

[marc_]

Thank you very much Nil. I love your videos and your work. Always attentive to your news. Greetings from Cadiz, Spain

[MartinHeim-jrqv]

Good job, Nil! It looks fun and joyful!

[Sidali]

Hello, your mastery of movements is amazing...🌹🌹🌹

[HybridGym]

Another aesthetic and useful video Nil! Something for people already doing bridges too.
12:33 would be really good! A video specifically on landing from a handstand. Any bridge content is valued, more advanced variations would be great, the flows and rotations

[philipfontaine]

Good video.
I will work on it, my least flexible part of the body.
Subscribed ..!

[temple-of-silence]

Hi Nil, I can bridge, but have to work on opening my shoulders/chest more. Opening my arms to the side is no problem (like the first exercise), but opening upwards past the head is more difficult for me. I will put in the practice 😅 thank you for another great video

[chrisbotsis]

I will definitely give it a try and get back to you

[mrstandupguy]

Great stuff! You have a new subscriber 🔥💯🔥💯

[shivprasad.k]

Please tell us an easy steps for hand stand also

[fshiu]

would back bridge help me do a zero rom bench press (i'm only half joking)