BULLET PROOF Spine w/ Bridge Progressions & Variations

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

[hamburgermcgee]

The quality of your videos is incredible

[Sirkanythe]

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.

[wasabiattack]

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!)

[Dragonfly]

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 ❤

[BuddhaSunn]

I’ve been doing shoulder bridges wrong all these years. Pulling the hamstring changed everything. Thanks 🙏🏼

[clutterreductionjunkremoval]

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 !

[AlteredState]

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.

[ninilustig]

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😊

[ansshanand]

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🙏🙏

[Linkous]

This is the best and most comprehensive bridging video I've seen. Artwork is great too.

[martingrey]

Before seeing this video, I instinctively tried a bridge on my newly purchased stability ball. I recommend using it as training wheels. It works.

[sirpickljohn]

Wonderful video, as always. You always hit the comprehensiveness and advanced details that I look for in self-improvement. Thank you.

[natalieboyack]

Great video! Great visuals! I'd love to see a back bend progression video, too! 😊 Thank you for sharing!

[nischay]

Wtf this channel is incredible. I was surprised when I saw that you have just 58k subscribers.

[dulatnur]

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

[equaleyez]

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.

[albrechtniemann]

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.

Really glad I found your channel I'll be tuning into new content and catching up on the old!!!

[dimitarvelkov]

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! <3

[LarsRyeJeppesen]

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