BODYWEIGHT BRIDGE: Train Your Spine, Reduce Back Pain, Boost Athleticism

The bodyweight bridge is an excellent, underrated exercise to incorporate into our fitness routine. Here are some ways you can build up!

Progressions & Goals:

1.) Short Bridge: 3 Sets of 50
2.) Straight Bridge: 3 Sets of 40
3.) Elevated Straight Bridges: 3 Sets of 30
4.) High Angled Bridges: 2 Sets of 20:
5.) Head Bridges: 2 Sets of 15
6.) Full Bridge

Legal Notice: Consult your doctor before beginning any kind of exercise program. This video does not replace a physical therapy program or consultation with a medical professional.

#hybridcalisthenics #bridge #spine #wheelpose #yoga #homeworkout

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0:00- Introduction
1:58- To Progress With This Exercise
2:06- Short Bridge
4:37- Straight Bridge
5:18- Knowledge About The Progressions
5:57- Elevated Straight Bridge
6:28- High Angled Bridge
7:41- Bridge Hold
8:33- Head Bridges
9:11- Partial Bridge
9:53- Use Soft Objects!
10:13- Full Bridges!
10:47- Outroduction

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All Other Links:

[HybridCalisthenics]

Hope you're all having a BEAUTIFUL day!

This video took a while because it kept raining, haha. Those red dots on my legs... mosquito bites. Arkansas living!

[Denni]

I suddenly got a lot more respect for the girl in The Exorcist

[mogsoli]

You probably won’t ever see this, but, I crushed two of the discs in my lower back a few years back, and went from being literal military-fit to switching between a brace and painkillers on the daily, and not able to lift anything or even walk around for extended periods of time. I stumbled across your videos a few months ago and said screw it, these are nice and easy build ups that look manageable, I wanna give them a shot. I’m slowly but surely seeing a difference in my posture, I hurt a lot less, and I’m actually able to do moderate workouts without having to stop halfway through because of my back giving out. I just wanted to share my gratitude and say thank you. ♥️

[TheGothicguitar]

Only person in the world probably who doesn't make me feel insecure about myself, you're the best in the game bro.

[Dottywalkers]

I feel like he meditates, and hears with his soul what exercises his followers need.

[goonk]

I got into a car accident on Boxing Day of 2019 and I’m 16 now and I’m still in constant back pain every single day so I’m glad you are doing a video for someone like me, much love ❤️

[Asukarave]

I really appreciate your approach towards exercising, it’s gentle and encouraging. It’s refreshing to see this kind of positivity in exercising especially from a man.

[jorgwei]

Holy ... I've been doing a lot of workouts and exercises for a year now, even started bouldering with some pretty decent success and progression ... so I like to think I'm in really OK condition for a 43 year old desk worker. But this...I get stuck on progression 1. Weakness revealed. Goal found. Thanks.

[Imperiallife]

Thanks man. Seriously, earlier this year I was trying to repair my toilet with my father. And he had me lift and carry it by myself, I asked for help but he just sat there and told me to get it out of here. Well I did, but when I did I slipped on the floor. I didn't fall but I caught myself at an awkward angle. And that was some of the worst pain I have ever felt. It was an intense pinching sensation on the right hand side of my lower back, just above my butt cheek. Every other day it would come back and I would go through that pain all over again. This lasted for months. Now during this time I was already subscribed to you and was already doing some basic exercises because of you. I played around with these bridges and with just the 3 sets of 40 one (can't remember the name at this time.) I literally felt an immediate relief in the area I was experiencing this pain. Now it's completely gone, there was a knot where it was and now its gone to. I'm still not to strong and my belly is still pudgy but now I'm able to do a few fullbridges from the ground up. I know I will probably never get to meet you as I live in Kentucky and am poor as heck and still don't have my license but if I ever by some chance get to meet you, I'm giving you a full on bear hug my guy. And I will probably start crying to lol, as exercising has drastically changed my outlook on things, despite the current unfortunate situation I'm living in. Now I just have to figure out how to stop being so dang hungry all the time now. But seriously if had never seen one of those shorts of you all those months ago I dunno if I would still be here today. My name is Chad and if you read this, thanks Hampton. And have a beautiful day!

[omnisfenrir]

I'd love to see ya do one with wrists. I'd love to strengthen and gain more mobility in my wrists, sometimes it's difficult to do a lot of training due to tighter or less able to bend wrists.

[sleepingsleepsleep]

Even as a stretch bridges feel soooo good, like all the stagnant fluids in my back are finally moving 😍

[mariecheek]

Thank you so much, Hampton, for making this video. I’m a senior citizen with the goal of being able to do those fun things I did 60 years ago, like climbing tress and doing bridges. Your video has shown me the intermediate steps I need to be able to get my shoulders off of the floor.

[gretchenlents]

0:00- Introduction
1:58- To Progress With This Exercise
2:06- Short Bridge
4:37- Straight Bridge
5:18- Knowledge About The Progressions
5:57- Elevated Straight Bridge
6:28- High Angled Bridge
7:41- Bridge Hold
8:33- Head Bridges
9:11- Partial Bridge
9:53- Use Soft Objects!
10:13- Full Bridges!
10:47- Outroduction

[ciarancooper]

Watched this video about six months ago. Made doing a full bridge my new fitness goal (after meeting my old goals of running a full mile and doing 20 push-ups) reached it about a month ago. Really happy to keep improving

[nsawatchlistbait]

I come here for the "Hello my friend", its so heart warming

[suzisaintjames]

Back in the day when I was a kid learning to ride my bike, to do cartwheels, summersaults, standing on our heads and jump rope, we did bridges. Who knew it was a great exercise! 💖🌞🌵😷

[Willy-ttez]

Been a strength training for years without focusing on stretch and mobility. These stretches were really eye opening to how tight my shoulders and triceps are, and yes I do have weak back

[rloach]

i just want to thank you so much for making beginner progressions that a lot of people would omit because they would assume most would find them too easy. Sometimes i try to do exercises way above my level because it feels like everyone is supposed to be able to do them, and i just end up in pain and sometimes hurt for a while.... but you give me confidence that is ok to build up your strength truly from the ground up :D we all start somewhere!! even if not everyone from the same place haha

[ArkinMC]

Note to myself: "Stop using handgranades while training."

[kauboy_edits]

My favourite YouTube channel.. it is pin point, it is effective, no extra promotions, it improves lives. It is seriously the best, not just this video but all of your videos