BODYWEIGHT BRIDGE: Train Your Spine, Reduce Back Pain, Boost Athleticism
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- Опубликовано: 10 июл 2024
- Bridge (60 Second Tutorial) • BODYWEIGHT BRIDGE: Tut...
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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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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!
Hello
@@ducky8552 Hello Banananananananananananana. I like your name. I hope I added enough "na"s.
@@HybridCalisthenics Thank you for adding a sufficient amount of "na's.
Ur loaction is very cool can you pls make a video on your complete loctaion / room tour pls
weee
I suddenly got a lot more respect for the girl in The Exorcist
Lol 😅
This should have more likes
😂😂🤣🤣
😂😂😂😂😂😂
🤣😭😂
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. ♥️
You absolute legend
menace
A year later, how is your spine now and are you still doing the bridges?
You're wrong
The whole world is seeing your comment and is thanking and rooting for ya!
Which of his videos helped you the most btw?
@@rogierius the muscles around my spine are able to support it much easier than before, and with little to no pain unless I overdo it and rip one of them. Still doing stretches on the daily 😊
I feel like he meditates, and hears with his soul what exercises his followers need.
Basically what I was gonna comment. Cause Ive been struggling with this and this is the perfect video haha
@@seaborgium919 same here. I’ve been trying to make my spine more flexible, but didn’t know how to work up to it. My best wishes for your exercises, my dude.
He probably prays about it.
@@priscillajimenez27 tru dat
The vast majority of his exercises are from Convict Conditioning, but he provides a lot of good insight that the book doesn't provide as well as addressing some issues with it like poor progressions for certain exercises.
Only person in the world probably who doesn't make me feel insecure about myself, you're the best in the game bro.
People at the gym are usually really nice and they’ll help you with anything you need advice on
@@thisstatementisfalsenothin5312 Sorry people can't be generalized like this (psa: everybody's shit except our brother Hampton, it's a legion)
@@TheGothicguitar no They’re not
Most people who go to gyms are nice good people because they’re not insecure it’s the same reason Hampton is so nice it’s because he’s sure of him self and has confidence
So yeah if you can generalize and say everyone is shit then I can generalize and say they’re actually good people
Especially since I’m actually right about it
Conclusion is there are nice and not-nice people everywhere and everyone's experience is different, but our judgements limit us and open minds give everyone a chance. ✌
So you feel insecure when you see a roided person? Your mind is messed up in that case, because when I see a roidhead I feel pity for them.
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 ❤️
Well done brother. GOD bless you
I hope it can help and I hope you get better soon.
Sorry man :0 Hope u get better!
Hope you are feeling better bro
@@HybridCalisthenics thanks man
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.
Especially from a man, wut?
@@marcellopez200 it’s not the “traditional“ super lubed up man who’s talking very loudly and saying demeaning things to you as “encouragement “.
@@Asukarave ok I can see where you are coming from with that explanation
I was just thinking this
Note to myself: "Stop using handgranades while training."
So funny, I just watched a video on different types of hand grenades.
@@savage22bolt32 oh, you did? So which one is best as a dumbbell?
It's hard to find a good one 🤔😂
Lol
@@ArkinMC probably the German stick grenade. Has a nice handle though you would probably want 2 of them in order to balance the weight on both sides of the hand
@@AJellieDonut i really hoped for that answer, thank you! 🙈🤣😂
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.
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.
Same I'm quite skinny and a lot of exercises are hard on my wrists
Some odd advice, but try looking towards close up magic and circus skills to improve wrist strength and mobility.
A lot of close up magic requires very good hand dexterity and wrist mobility, and contact juggling is a great way to train wrist mobility. Other circus skills like juggling, poi and Luna Stick (and the much harder Devil Stick) can also help work wrist strength and mobility in a variety of ways.
Check out his video on strengthening grip, that probably will achieve what you're looking for.
look up Gymnastics method channel. that guy has quite a few good tuts on how to strengthen your wrists. I thought I had decent wrist strength but learned I was wrong.
Check out Calisthenicmovement's video titled 'Do these 6 exercises to increase your mobility/ flexibility'
There's one exercise that solely targets the wrists and it's pretty good!
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!
jesus some people must think he actually reads all this hogwash
@@mrb8993at least 104 of us read it.
Glad to hear you're outlook on life has improved, Chad. Ignore the impolite comments. Wishing you blessings and good health for the future.
I come here for the "Hello my friend", its so heart warming
Even as a stretch bridges feel soooo good, like all the stagnant fluids in my back are finally moving 😍
The synovial fluid is great!
I do this whenever I find it hard to put my eyes into sleep mode. breathing so much easier
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
Thank you !!
Yoooo, I hope your comment gets pinned. This is so helpful.
Thank you so much! I appreciate this very helpful!
We have witnessed a benevolent god
Thank you
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
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.
Best of luck. Knowing someone at your age is going to try their best to see that beauty again motivates me to do it too - what excuse do I have if I’m so much younger. All the best!!!
best of luck!
@ren bao the man in the video!
Climb any trees lately?
@@MrPootzen 🤣🤣🤣only on YT I imagine
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! 💖🌞🌵😷
I don’t think Hampton has ever flexed for the camera
i clicked so damn fast the moment i saw reduce back pain like holy shit
Obviously it doesn't apply to EVERYONE, but doing these regularly has gone a long way in reducing my back pain. One of the reasons I started researching calisthenics more was because of neck pain and the earlier stages here REALLY helped.
For back pain you should check "foundation training original 12 minutes" - those will be the worst 12 minutes of your life, but your back will be forever grateful!
@@dkgray828 thanks that video is amazing 🙏🏽
nah man you being wholesome wont change the fact how cursed this pose is
Even if it's a joke, this sh*t right here is key in fixing kyphosis and lordosis
@@alexjulius69 yes I know I have right not built to a straight bridge thanks to this video
So it's blursed?
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
from 4:37 as someone who have been working on my posture for quite some time.
I don't recommend this for those people who have not trained most of the muscle around their shoulder.
it can cause AC join injuries.
so if you plan on doing these exercise make sure you also train your shoulder stability so you won't put yourself in a bad situation.
Even when i used to do gymnastics I found bridges honestly so difficult! Takes a long time to really become comfortable in this move 👍🏻
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
damn. I was exactly in the process of finding a nice routine for fixing my anterior pelvic tilt and this masterpiece showed up. Thank you hampton
My body is so weak, the way you explain the exercises and progression is so inspiring and inclusive!! I'm already improving my ability to do push ups (I've only ever done three before) I'm even finding that my wrists hurt less which has always been a barrier for me!!
I am truly grateful for how positive and energetic you are, you know that the world is full of people like me! ❤️❤️❤️ Keep up your excellent work you extraordinary human!!!
I keep going to hit the thumbs up button again... You are really good at coaching people from either the very beginning, clear to the top! 10/10 recommend to friends.
Thank you, Hampton.
I’ve been really needing this.🙏🏽
Have a wonderful day, my friend!🙌🏽
I watched this video and started training for about two weeks and finally got my first bridge(not the perfect form)with 100+kg bodyweight. Gonna keep continuing to perfect it. 🙌🏻
When I was a kid, me and the girls in school, we would "walk" into a bridge either via a wall. So, standing with your back to the wall, arch the back and start walking with your hands along the wall down till your hands were on the ground. Or, we would do a handstand against the wall with some distance and then walk down the wall with our feet. We actually did this to practise catching ourselves if while doing a free handstand we would lose balance backwards. So that instead of falling and hurting ourselves we would end up in a bridge. Extra points for those that could kick back from a bridge to a handstand and back to normal.
Hampton, thank you for being a role model in my life! I strive to mirror your optimism and happiness. Of all the people I know, your're the one I'd consider my hero :D
Dudee, watching your videos is just way too enjoyable! Thank you so much for all your work and for bringing such positive vibes to all of us! You're a BLESSING for the community!
I've always been able to do bridges, because I have hypermobility. I however, stopped doing them a while ago, so now it strains my stomach muscles a lot, so I'm super happy about this tutorial, can't wait to be able to bridge walk again 😁
Videos like this one, where you explain step by step how to progress in certain exercises feel kind of calming. You give us (at least me) the feeling that our goals are achievable and taking time is not a bad thing. The background in combination with the calmness is wonderful. Thanks a lot and best wishes!
Hampton! I've been struggling alot the last few years with my physical health and this is life changing! This cannot be understated, this is my final piece and keystone excersize I've been so desperately searching for. I can finally stand tall .. literally!
Sincerely thank you Hampton
Been looking for a move that works the spine and muscles around it. Completely forgot about this bodyweight beauty. Thanks, Hampton! This is such a great video.
My favourite RUclips 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
I've had consistent lower back pain and I went to many doctors, many claimed that I have hernia and many claimed that I need electrotherapy. I did everything just to heal and saw no progress. I had this pain for over 2 years now and I stumbled upon this video and I hope this will help me. Thank you so much ♥️
Please update us on how it goes. It may help save others from the same journey. I hope this helps you my friend.
@@vincentyou266 thank you, I will be updating :)
Just remind me once every week cause I might forget the comment 😅
@@muhammedmayer3988 ok I’ll try my best sir.
Is it herniated disk? I too have it and have done some phisiotherapy. Now it's better, then Doctor also recommend to do bridge excercise,
And here I am looking for good tutorial 😁 previously have done it but perhaps I did it wrong so cause some added pain
I've been doing bridge holds since I was a child and I only found out today how important they are. Thank you for this!
Thank you so much for making your videos and channel. Youve changed the way i view fitness and exercise so I've been making positive changes to my health and i feel great. I have a long way to go but im enjoying the progress so far. Good luck to anyone else who's also interested in getting more fit.
Thank you Hampton, this is exactly what I was looking for. I'm 60 years old. I haven't been able to do a full bridge for many years, but now I'm almost there. Awesome feeling!
coming from a yoga background, it's fascinating to see the different approach to what yoga calls wheel pose. I never would have thought about training the progression in terms of doing those reps of dynamic movement.
I bridge everyday and I completely approve this video. This is so underrated.
Bridging is like an antagonist movement of all other movements we practice.
So glad I found you, your way of teaching is so amazing. Never doubt how much you help so many!
Crazy how different everyone is here. Bridge is the absolute easiest exercise for me but I can't do a single standard pushup or curl more than 20 lbs!! Love your videos.
I was never able to do these. However when I started with your routine a few months back I thought of this as the hardest exercise in the routine and even after getting the inclined straight bridges I was stagnant, too. I just couldn’t get to head bridges. But I helped myself with a wall and currently I’m able to do a few head bridges whenever I feel like it.
So thanks for your input and your help, you already improved my life and flexibility (which is pretty high either way). Thanks for adding an in-between exercise for those like me who struggled to get to head bridges. :)
"Thank you, summer" - what beautiful sentiment!😊
Gratitude is so important 💜
So here I go: thank you spring, for allowing me long sunny walks/hikes this past weekend 🔆
when recovering my physio insisted in me doing bridges (at least the short version of it) and it was so fundamental to me walking again that to this day it's part of my workout routine, I will be trying to incorporate the full bridge now thanks to you.
Thank you for expressing you gratitude for summer. The overall video was great, but that was my favorite part. And I suspect there are lots of cool mushrooms growing amongst the trees behind your deck.
‘ I have to stay decent! ‘ 😂😂 much love friend
Yeah, that book changed my training for good eight years ago. I didn't want to hit the gym, so shy for that, but I'm still relying most of my training on those principles. I really like your videos and your style, Hampton. And your home and surroundings look amazingly relaxing.
Thanks for the great vid, Hampton! I've only watched thr shorts lately, this is great inspiration to work on bridges to help my low back pain. Id also like to give a shout out to the season Summer and the sun for all their hard work ☀️😍
As a beginner to straight bridges, one thing that took me by surprise was how much it hit my triceps. Definitely had a hard time with that progression.
I'm about to head to the park to try them out but I doubt I can do it cos my arms might not be strong enough yet.
I'm struggling with it a lot. I found that having my legs apart made me a lot easier. I want to keep progressing until I can do it with legs together
I'd be very curious to see if you have anything to say about running and/or other forms of cardio and how that might work together with calisthenics for overall fitness
In my experience, i guess yah, cardio work out's is more for building stamina and putting calesthinics into the list it will make your cardio a bit more effective.
Thank you.
Have a beautiful day Hampton 🌻
This has to be up there with the most underrated exercises. Definitely get this is your weekly routine!
Two things
1. I watched your short on this topic recently and immediately went and tried the full bridge because I used to be able to do it as a hold as a kid. I can still do it but I figured I should probably go and master the easier versions before I try it again. 😅
2. I was discouraged from doing bridges by my mom a few years ago because supposedly doing bridges (short bridges) can damage my neck. (I went and did it anyway and I was fine.)
I've been doing wrestling bridges since 2006, and bridging is great. I've seen this type called the Gymnastic Bridge.
This bridge exercise healed my back pain!
Hampton thanked the Summer season for making these videos happen 🥺 we appreciate you, Hampton! Thank YOU for these videos too.
My favourite exercise....
Had no idea back arches were so important. Hubby and I tried them and struggled. P.S. love the cicadas chirping in the background.
started bridges 2 months ago thanks to brother Hampton! Im a dude who screwed up my back when i was younger due to bad sitting habits (and i sat alot since im a pc freak) so i constantly suffer from back pain to the point that sitting for like 30 minutes is enough to bother me.
And doing bridges exercises regularly from the past 2 months has helped me ALOT!! Now i barely feel any pain, i can work in my computer longer times and i feel better when sleeping.
This one is definitely the one exercise i try to never skip.
I used to dominate boosterish bridges as a kid. Now I’m 34 and just getting back into being flexible in strength. This video is so helpful.
I would love it if you could do a video on how to strengthen joints, especially ankle joints
Tell me too if you find i
Hello friend
Thank you my friend, i've been stuck at the elevated bridges for awhile, now i know how to move on !
you have the! best! energy! honestly such a ray of sunshine. 🥰
for some reason my dog does not like these, he starts barking and whining whenever I'd do them 😅
Doggo saw the exorcist
Literally just pulled my back other day as didn't warm up properly, glad this video came up!
Slowly getting into calisthenics has made sure to kick my butt quite a bit, but at the very least seeing the numbers progress (and sometimes actually getting use a new progression) has been fantastic.
This guy's the best 😭😭😭 so kind and helpful! I'm sure you inspire so so many people! Thank you so much! Keep up with your great work!
Nice
Hampton is too pure for this world ❤️
You all inspire me to be better.
I'm glad that I can do this full bridge easily and can do about 20 push-ups in that position .I love this exercise
I remember as a wrestler doing a bridge like this and runnin laps around the head, amongst the greatest feelings and I’m so glad I stumbled upon this video so I can incorporate this stuff again
Thanks, Hampton! I've been really struggling to perform even a single head bridge, but I will try these in-between excersises you mentioned. Wish me luck!
At first I could only do partial bridges over 7 hand grenades, but now I'm down to 3 hand grenades. Thanks Hampton!
Bridge rotations are amazing too when you get your bridge push ups and want the next level
you are the best at explaining things. I'm going to work on this until I can do it!!
Any advice on knee pain during the progressions? Tight calves?
When working towards the partial/full bridges, are you supposed to still try and engage your lower abdominals and hamstrings/glutes? It seems like a lot of the movement is coming from the shoulders/triceps so I wasn't sure if you were also just statically contracting the core/lower half as well.
Nice and simple! I love it!
Take care all!
Your videos are so helpful for tips, tricks, and new ideas. So thank you!
I'm early gimme a heart my friend
Always happy to leave a heart.
Brother, Do some videos on handstand. I need your perspective on handstand.
Thanks so much Hampton for your channel. Been following for a while and finally did my first back bridge from this video!
Bridge walks are awesome!!
The bridge is a great stretching exercise that hardly anyone does…..
It's painful
@@koleszgdanska7149 yeah. because you have never done it.
it would be same with pushups. I saw people who havent done pushups ever, and they couldnt even hold balance doing it. ON PUSHUP.
And this is the same thing, it hurts only because you have never done it
@@filipkohout4704 so how am I supposed to do a bridge correctly? Stretch in other exercises?
@@koleszgdanska7149 this video is literally about doing it correctly and build up. If it hurts, do easier variations, your back isn't strong enough
@@filipkohout4704 well now I am watching this.
Thank you because of you, I was able to do my first pull-up.
Awesome!!! Congratulations, well done. Hope you will get better and can do even more 🎉👏
Thank you soo much...best teacher ever! Never been and athlete...Started being consistent in weight lifting a year ago...but like to try some challening mouvements from time to time...I followed your teachings and I DID my first bridge 👌can also say ...I also LOVE your sense of humour ☺️
Suddenly picking things up off the ground isn’t a hassle anymore, thank you so much!
Hey hamp
Hello!
Hey Hampton, this is pretty unrelated to the video but can u possibly talk about loneliness on your future streams?
Actually someone requested this as a Coffee With Hampton topic. Any particular reason this seems to be on peoples' minds?
@@HybridCalisthenics I agree with Vesyal. Since the start of the pandemic, quarantine has taken a great toll on those who live by themselves or have very few relatives to talk to. My uncle has actually fell into a state of depression recently due to the lack of interaction w other people, so ive been particularly interested in this topic.
@Vesyal I'm tellin you it's way better than wasting your time ...by talkin with random peeps (gals & boys majority) over the internet..... you're doing a great job self improvement is what everyone needs to work on .... that's what the society needs...cuz talkin to random peeps showed me how scary and terrifying it could be...
Man I have been feeling lonely since the stars of the pandemic and now feeling lonely feels normal to me I don’t notice it as much. 😞
Hmm, people coming to an instructional video and having a problem with instruction aka - being told what to do, with their safety in mind?!
How delightfully contrary!
Hampton, you do an excellent job of advising people that somethings suit some people better than others and you encourage everyone to be mindful, aware to the signals their body's give them and to exercise in a safe manner. Please feel reassured that most of us can tell the difference between a command and expert advice and know when something applies to us and we pay attention, or doesn't and we can move along without feeling our sense of self has been corrupted. Thank you for what you do.
I recently recovered from an annoying lower back pain. It took a whole week to recover. It was EXTREMELY annoying that I could not work out properly with that pain. So, I had to take days off. I will look into incorporating this exercise together with my handstand days.
Lastly, since this exercise also helps with wrists strengthening, I would love a progression for handstand!
It is currently 3:13 am and now I wanna work out .-.
Same
It’s 7:16 pm here
Hahaha same feeling! 💯
Do it! Some of these low intensity exercises help with sleep quite a bit
How tf did youtube know i have back pain?
This video is amazing. There literally isn't another one like it that goes through so much. Thank you. I used to be able to walk around as a bridge haha, not anymore. But it's a non weightloss goal of mine, I can't wait
Thank you so much for explaining this in such detail. I have been trying to do this 'bridge' for a while and I haven't been able to do it. Now I can do it. Thank you for all the help.