Sebastian Brosche · 6 min · 580 words
Previously titled: Video 19 Bridge Strength I don't have time for yoga
Bridge and bridge pose variations in yoga this is called bridge in jiu-jitsu you'll find that this really helps with mount escape, side control escapes and getting the hips up for executing arm bars triangle stuff like that. Begin on your back, feet on the ground, lift the hips as high as you can. We will have the arms join the party so elbows are bent by the ribs and walk the shoulder blades towards each other to lift the hips even more. So hips are lifted, chest is lifted and now create the action visually not much will move but create the action of pulling the heels towards the shoulders.
Notice that that engages through the glutes maybe the hamstrings too but through the back body and this is really important strengthening if you're trying to bump someone off of you to get out of side control to get an amount or to execute like I said those arm bars are triangles so holding this for ten nine eight seven six five four three two one and release all the way down so pull the right knee into the chest, relax the back, release left knee into the chest. Okay next variation, feet on the ground, lift the hips so everything stays the same here in the setup hips up walk the shoulder blades underneath you elbows by the ribs now find a strong left leg extend the right leg to the ceiling now moving only the right leg lower it almost to the ground and then back up for five four three two and one. Both feet to the ground reset the hips up reset the chest up right leg is made strong to extend the left leg up moving only the left leg almost to the ground and then back up so that's five four three two and one. Both feet to the ground lower the hips down lift the right leg towards the right armpit this is just to release the back after the bridge it's really nice and the left leg.
Not a lot of people think of bridge strengthening but it's so incredibly important if you find this easy good for you you're ahead of the game or if you're like majority of people find this hard good for you you're strengthening what needs to be strengthened so moving through this again feet on the ground lift the hips for a bridge elbows beside the ribs shoulder blades underneath you strong to the left leg extend the right leg up and you're ready lift lower the leg for ten nine eight slow slow keep it slow seven six five four three two and one. Both feet on the ground hips up strong to the right leg extend the left leg up and here we go for ten nine eight seven six five four three two and one. Both feet to the ground lower the hips down and pull the right leg in you can wiggle a little bit to get that lower back to the ground it's a nice reset then left leg in so this is a really good one you can do all the time because if the glutes are weak chances are they're gonna cause other problems. In five minutes makes a big difference it's a gooder you can finish workouts with this one too.
Alright everybody oh thanks for joining me on that one and I'll see you next time.
This is the transcript. Become a member to watch the video.
Watch now →.avif)