The world’s premier network for those seeking to share and discuss high-impact,high results, super practical information for the developmentof superiorphysical performance.
Page 2 of 3 FirstFirst 123 LastLast
Results 11 to 20 of 21
Like Tree1Likes

Thread: Bridge - The ultimate exercise

  1. #11
    Rich in Nor Cal is offline Senior Member
    Join Date
    Aug 2010
    Posts
    525

    Default

    Quote Originally Posted by Zendefone View Post
    Apparently, weighted movements such as the deadlifts and squats hits only the superficial spine muscles, whereas the bridge hits the deepest layer of muscles of the spine, which are more important in terms of spinal health, strength, and overall athletic abilities.

    I myself can feel the deeper muscles of my back worked when doing the bridge, but not when i do deadlifts/squats.
    I think you are pretty much hitting the issue here. Bridges hit the erector spinae and related muscles, muscles that directly support and protect the vertebral column. Dead lifts and squats (and snatches and cleans) use those muscles isometrically to protect the spine and are good for strengthening them as well, but they are primarily hip exercises. Bridges put relatively more emphasis on the erector spinae than the hips.

    30 years ago, when I was doing Northern Tai Mantis kung fu, I did full-bridge pushups almost daily. Sadly, since I stopped doing them, I lost flexibility and now struggle to do angle bridges. Lately, I've been doing a lot of overhead squats. They feel remarkably similar to bridges and I really like them. I agree with the OP that bridges are great, and I hope to get back to them soon. It'll be interesting to see if doing the OH squats has any carryover.

  2. #12
    Zendefone is offline Member
    Join Date
    Dec 2009
    Posts
    81

    Default

    Quote Originally Posted by Rich in Nor Cal View Post
    I think you are pretty much hitting the issue here. Bridges hit the erector spinae and related muscles, muscles that directly support and protect the vertebral column. Dead lifts and squats (and snatches and cleans) use those muscles isometrically to protect the spine and are good for strengthening them as well, but they are primarily hip exercises. Bridges put relatively more emphasis on the erector spinae than the hips.

    30 years ago, when I was doing Northern Tai Mantis kung fu, I did full-bridge pushups almost daily. Sadly, since I stopped doing them, I lost flexibility and now struggle to do angle bridges. Lately, I've been doing a lot of overhead squats. They feel remarkably similar to bridges and I really like them. I agree with the OP that bridges are great, and I hope to get back to them soon. It'll be interesting to see if doing the OH squats has any carryover.
    Wow, how did you know about bridges 30 years ago?

  3. #13
    Rich in Nor Cal is offline Senior Member
    Join Date
    Aug 2010
    Posts
    525

    Default

    Quote Originally Posted by Zendefone View Post
    Wow, how did you know about bridges 30 years ago?
    I suspect they have been done by some people for thousands of years. My sifu, Kam Yuen, included them as a standard part of training, and he started his training in Hong Kong. I think they have been done by acrobats, gymnasts, tumblers, wrestlers, and others long before historical records were kept.
    chixlegs likes this.

  4. #14
    Chris Hansen is offline Senior Member
    Join Date
    Nov 2008
    Posts
    2,158

    Default

    Quote Originally Posted by Zendefone View Post
    Wow, how did you know about bridges 30 years ago?
    Bridges have always been around. They just weren't widely practiced outside of certain groups.

  5. #15
    ad5ly is offline Senior Member
    Join Date
    Nov 2008
    Posts
    4,607

    Default

    The term "ULTIMATE" is a bit strong (pun intended!). DL are great too as we know. As Zendefone suggested the bridge strengthens the spine and I would also suggest that bridging counteracts spinal aging and arthritus (sp?). Can all Deadlifters do a bridge? Can all bridging practioners DL 3x their BW? They are different exercises and produce different results and make backs stronger differently. Which is better the carpenter or the plumber? The house will still get built..Dennis

  6. #16
    BillLumbergRKC is offline Senior Member
    Join Date
    Nov 2008
    Posts
    525
    Blog Entries
    2

    Default

    bridges keep my back pain free while I squat, deadlift, clean, and snatch heavy. when i slack off on the bridging pain creeps back. i just got done doing a few to prepare for my heavy ft squat workout later. ultimate exercise? i don't care. no pain? i do care. a lot.

  7. #17
    Krzyh93 is offline Member
    Join Date
    Aug 2011
    Location
    Tychy, Poland
    Posts
    53

    Default

    Why do you have a pain in your back doing squats, deads etc.? It shouldn't take place...

  8. #18
    Karate Pipes is offline Senior Member
    Join Date
    Jul 2009
    Posts
    260

    Default

    Quote Originally Posted by Krzyh93 View Post
    Why do you have a pain in your back doing squats, deads etc.? It shouldn't take place...
    Nobody said they got pain from these exercises only that bridging can alleviate back pain.

    as for the 30 years thing, bridges for part of hatha yoga which is thousands of years old (barbell squats are probably no more than 15 decades old, if that)

  9. #19
    Striker is offline Senior Member
    Join Date
    Mar 2011
    Posts
    161

    Default

    Quote Originally Posted by 305pelusa View Post
    I don't seem to have the shoulder mobility necessary to bridge safely and correctly. After some shoulder pain and much lower back pain (probably due to the hyperextension that I performed to compensate for the lack of shoulder mobility) I put it away.
    Hey 305Pelusa,

    Have you tried Step 4 "The Head Bridge Hold" of the Bridge part of the Trifecta in Convict Conditioning 2? It's similar to a Wrestler's Bridge, except less pressure is on the head which stays in contact with the ground and more is on the arms.

    I found "The Head Bridge Hold" puts much less pressure on the lower back and still allows me to open the hips as I shoot them towards the ceiling. It is an intermediate step to the full bridge. Sometimes pressure on the lower back is a combination of poor hip and shoulder mobility. This step works well on the hip mobility portion with maybe a little emphasis on the thoracic spine and shoulders. One step at at time...

  10. #20
    BillLumbergRKC is offline Senior Member
    Join Date
    Nov 2008
    Posts
    525
    Blog Entries
    2

    Default

    re back pain from squats and deads: i sit too much. I must do something to combat the effects of sitting if i want to squat and deadlift safely.

Page 2 of 3 FirstFirst 123 LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Free Course
Close