10 Reasons Why You Need to Do Bridges

[@Derpster2493]

- Sir, we're on a road to nowhere. - Series of bridges will fix that.

[@robowarriorx]

Before deadlifts were popular, when people did calisthenics for strength, the king of all exercises was, and still is, the bridge. The entire posterior chain, will improve deadlifts and benches, even squats, and the wrestler's bridge is the absolute best for building the neck. Build the bridge, and watch the deadlift, bench, and overhead press increase like crazy.

[@RedDeltaProject]

I find that's certainly the case. I don't do the classic lifts anymore, but I am noticing it's getting easier to put the 130# dumbells away on the rack.

[@shaneborg3717]

Thx

[@bestboy007]

why do you w anna increase deadlifts artificially with bridges? what do you get from it? bigger muscles? idont think so.

[@georgebaratheon8472]

@@bestboy007 less injuries

[@BluBlu111]

Whatever you are too dramatic 😂

[@watvid1]

Your videos are bloody amazing! Will start doing bridges now

[@2_572]

Are you still doing bridges?

[@Yggdrasilproject]

your enthusiasm for bridging is great. thanks for the ideas, I'll start with it ASAP! please post more about bridging :-)

[@RedDeltaProject]

Keep an eye out, I have some new videos coming soon!

[@qasimrehman1130]

+RedDeltaProject the bridge where you mentioned shoulder stabilisation,using a bench...more information or a video detailing method would be much appreciated pal! as always,really learnt something important! p.s. the video yesterday about the pulling while squatting was amazing! forgot to like but I loved it!a must watch for everyone!

[@user-sg4np5gd9x]

On the other day i believe i managed to do a full bridge with a proper form for the first time in my life. I hope i will keep doing bridges along with other movements from Convict Conditioning book for many years to come. Amazing video on bridges 👍👍

[@mathfaster]

When I finished PT for a sciatic condition a few years ago, the therapist said the most important exercise going forward that I need to do was a bridge exercise. It was very similar to the first one in this video with a semi foam device under the lower back since I have spinal stenosis in my lower back.

[@jefftribiano1875]

Your video on Bridges is extraordinarily complete in the overall benefits. This is a very difficult move to do correctly where are you can ultimately arch your back and fully stretch your arms out. Since I have experienced the enormous benefits of this exercise I am more than committed to fully executing it perfectly. I hope your viewers will take it seriously and incorporate it weekly into their program.

[@RedDeltaProject]

Thank you for watching Jeff. It really is one of the greatest exercises out there. Trouble is, it's hard for some people to understand just how great it is until they become proficient at it first.

[@jefftribiano1875]

RedDeltaProject agreed! Just recently stumbled upon your Channel. Enjoy your humility in that you were able to admit the bridge Arch is not your strong point it certainly isn't mine. Be safe keep strong and keep the videos coming!

[@mragowo]

Thank you for your time to provide such quality content! Very clear and concise. Reminded me of the CC book collecting dust on bookshelf to revisit and get back to basics in calisthenics progressions to shore up weaknesses especially back health with consistent quality bridging progressions.

[@RedDeltaProject]

Thanks Greg, sometimes, the best information we're looking for is the stuff we already know but need to understand on a deeper level

[@ng4606]

I wish I found your channel 2-3 years ago. I currently have a bulged disk, hip problems, and had to get knee and wrist surgery because I did the typical machine workouts and pushed myself too far during a deployment. All that at 26 years old. To anyone watching these videos please take them seriously. They could save you a lot of heart(and back)ache. as RoboWarrior said bridges are king regardless of what other stuff you do in your workout regimen. There's a reason why being called spineless insinuates overall weakness.

[@RedDeltaProject]

Welcome Nathan, and sorry to hear about your challenges, but glad I can help in any way I can to help you make gains without the pains.

[@TheoSakoutis]

Love this channel, every single video I've seen so far has great content. I would have been better off learning calisthenics 40 years rather than adopting weight training. My body is coming back to life since I discovered the beauty, grace, and power of calisthenics a few short weeks ago. Calisthenics creates a body that is way more functional. Aside from weighted dips and pull-ups, calisthenics never really factored into my training, and as a result I had lots of injuries, chronic pain, and muscular weaknesses. When I was younger I worked a couple of summers as a mover, and although I could lift heavy in the gym, there were terrible looking guys that I worked with that could out perform and outlast me when it came to moving heavy and awkward furniture even though they never set foot in a gym. Already feeling the difference in strength and flexibility that calisthenics provides and it's correcting a lot of issues that I've had for decades...

[@RedDeltaProject]

Thank you for sharing your story Theo, I can relate having worked in heavy lifting jobs myself over the years.

[@Keldeo-gx]

I can do a clean back bridge with proper warm up but never take it seriously. Now I will add it in my training 💪💪💪

[@williamw156]

Appreciate all the info and education. Many Thanks.

[@johna3626]

I was looking for something that would mobilise my shoulder a bit. Found something that I can do the day after squats/deads and some upper body work, to pump a little blood in the muscles and recover faster. Thanks a lot!

[@hemanphinehas]

Just did some bridges. Feels great. I've been looking for something that stretches my hamstrings and calves. Thanks a lot. Subscribed.

[@RedDeltaProject]

Thanks for checking it out and welcome!

[@Othimbo]

This is how you promote an exercise, the man has great energy.. The bridge will be mine!!

[@obaolori]

i would add that bridging has helped me to have a more stable and safe deadlift so i always superset bridges with my deadlifts

[@RedDeltaProject]

A great super set strategy for sure!

[@mathdavies9546]

Nice ! I'll start doing more bridges

[@RedDeltaProject]

Most excellent! best of luck and stay tuned for my new bridging workout coming out next week.

[@JimmyVu415]

Will bridges help with anterior pelvic tilt? Great vid by the way !!

[@RedDeltaProject]

Yes, they do a good job of getting the glutes and hamstrings to wake up and pull the pelvic into a bit more of posterior tilt.

[@JimmyVu415]

RedDeltaProject thanks! Ill give it a try!

[@sean770710]

thanks for the bridging exercise ideas. Will definitely give it a try!

[@michaeldooley5331]

What are your thoughts on bridging with the upper back and back of the head on a swiss ball while the arms are folded across the chest? I want to progress to bridge without using arms (the wrestlers bridge) because I had shoulder labrum repairs and was advised to not pursue conventional bridge as shown in convict conditioning.

[@RedDeltaProject]

I think that's a good variation for sure. Try to squeeze the ball with your back when you do it so it's a strength exercise rather than a passive stretch for your anterior chain.

[@ggualtieri_artworks]

Hi, I'm following your videos, thanks for all you deliver us about training... would it be possible to make a video on bridge practice, starting from a beginner level? I'm training every day with Calisthenics exercises, mostly pull ups and push ups, and i would like to integrate bridges in my workouts. Best regards

[@shaneborg3717]

Awesome, adding to my routine!

[@RedDeltaProject]

Excellent! Stay strong and rock on!

[@scooterpower59]

Zero Cost Focus Is The Win. But over the long run, if you spend $600 on the basics IS THE WINNER in the long run. Walmart.com on Black Fridays/cyber mondays gets a Nice Squat Rack with a nice bench. A nice set of Powerblocks - a nice set of used 90s. And lastly a $150 300 pound Olympic set from Dicks. And you got a lifetime gym for well under $600 with the right timing. Who wouldn't want to wake up to this for the next 40 years to do your pull-ups, squats, dead lifts, benches, etc while doing body weight exercises? What a better way to Grease the Wheel. Yes. The Wheel. Just don't keep it outside to Rust and Corrode.

[@balasaravanan500]

Thank you so much sir, very informative

[@hamwigamer6495]

Wow AWESOME advantages of bridging, You should get at least 2M subscribers

[@tallwaters9708]

Can you talk about uneven pull ups?

[@stoneythesecondaccount9681]

i never did bridges in my whole live but it sounds very good, i will try to put them in my warm up.

[@cicelybelle5360]

I’ve been doing bridges for 3 years and I am super fit and it’s better to walk while bridging aswell

[@minrrdosjhahs3029]

Cool ! Can you do back hand springs now? If not , check it out, it's the next step after bridge. Good luck

[@Doppelganger444]

I bridge everything, for legs back, hams etc, even I start to lift weight (used to do only BW exs) but only bridge position, if you retract your scaps, you hit all the scapular complex only doing press movements, I do the regular bridge floor press, narrow grip (shoulder wide, elbows down closer to the body) and reverse grip press like supine bw row but bridging with weights, a guy say I can train my back with presses I know he lie, if you bridge is strong enough literaly you press with your back.

[@newDJguy]

yeah, you could do some bridges progression.. and a question, how many times a week can i do bridges?

[@RedDeltaProject]

+newDJguy I do them every day, just as with the rest of the Big Six. Refer to the Veterano + workout I made a video on.

[@Phil_548]

I know this comment is 2 years old, but I'll reply for anyone reading this in the future- if you do them everyday, keep it light, and be very cautious!! I've been bridging for about four years now, shoot, maybe even five years now, but the point is: in my second year there was a period where I was doing a lot of spine stretching, both from standing and bridging , 3-4 times/week and after a few months I developed this KILLER pain in my lower back. It was sporadic, but when it would turn on it literally felt like I was being stabbed by a knife for short periods of time whenever I flexed the "wrong way," which was really hard to avoid when those spasms would kick in Everyone should be cautious about bridging work, and hopefully will take my advice seriously, because the pain I had was so extraordinary at times. Now, what I'm describing were more serious spine work outs rather than casual bridging, so be aware of that. If you want to do serious spine work, it should be kept to a minimum of once/week, and I think even that should include off weeks every once and a while.

[@poetryofcinema6957]

@Andrew Jackson yeahup, i guess most probably he did it wrongly or his glutes have really bad mobility and was stiff, the lower back pain mainly comes due to immobility of the butt, i had intense back pain for 4 years, i went to many doctors nobody knew why, but then i just start doing some exercises for the mobility of the glutes and the pain vanished. And yeah that is very bad advice he gave

[@ddarhe]

great video! any chance of making a bridge progression / workout, something like that?

[@kendraseer5198]

Great video thanks for posting

[@mamam.d.8898]

Thanks ♥️

[@larswillems9886]

As an ex gymnast (10 years) I can tell you bridges are nice. They do a lot of good.

[@darklight6921]

what do you think of the wheel yoga pose?

[@larswillems9886]

@@darklight6921 from what the internet tells me about it, it is exactly like a bridge. At least we called that a bridge in the Netherlands. (Bruggetje)

[@mikej5708]

I would love if you made a video about how to correct uneven strength of left and right arm, leg, shoulder etc etc. Btw you got a new subscriber :)

[@RedDeltaProject]

This is an older video but it might help: kzbin.info/www/bejne/baXZm6mlptiVoZo

[@mikej5708]

Wow thanks! I got alot of useful tips from that vid

[@kingbull9414]

So can this move(Table Bridges) be used to work the lats if you have nowhere to do pullups? Thank you for the vid ! Very informative!

[@RedDeltaProject]

Yep, the lats are more involved than many know with this, especially if you keep pressure between your hands like you're squeezing the floor together.

[@idegas0917]

My sholders hurt really bad when i try to do them what should I do, also my back hurts really bad for few months upper back.

[@RedDeltaProject]

Somethings surly out of alignment in your technique, pain is Natures way something is off. hard to say what without looking at your form, but it may be not enough scapular retraction

[@user-ep4jo1ev3j]

I have bad posture and also neck pain which causes frequent tension headaches. I currently doing a routine that includes bridges but it also includes alot of things. Should I foucs on just bridges or keep doing what im doing. I haven't really experienced any change though. Im 17 and I also sit at my desk alot to study

[@RedDeltaProject]

Neck pain and poor posture is often a ground-up sort of deal where there are issues in the ankles, hips, and back. I should make a video on this and why correcting posture is much more than just trying to stand up straight.

[@user-ep4jo1ev3j]

RedDeltaProject that would be very helpful. Thank you 😊

[@eLuZiveMaRiio]

good for strengthening lower back?

[@RedDeltaProject]

For sure, the best way to strengthen the lower back is to get it working along with everything else along your posterior chain

[@eLuZiveMaRiio]

RedDeltaProject awesome, thanks!

[@rohanofelvenpower5566]

Lord Manny stomach vaccums too ! Done with slow breath

[@talxlaohxra1238]

Hi RDP....I'm having real problems finding the strength (or positioning) in my upper arms to push up into a bridge. I've been lifting for 4 yrs, do plenty of dips, chin ups, push ups, deadlifts, etc but I just can't work out how to push down through my hands in the bridge! I can do it for a couple of seconds, but then my wrists 'fail' and as I say I can't push through the arms and shoulders. What do you reckon? All the best love the videos. Peace.

[@RedDeltaProject]

The bridge is a serious arm builder in it's own right, so it will require a lot of strength. However, a lot of folks don't realize the bridge is actually more of a pulling move than a pushing move. When they bridge they push into the floor as if they are trying to spread the floor apart between their feet and hands. You actually want to do the opposite and pull the floor together with your posterior chain. They should take a lot of stress off your arms and hands.

[@talxlaohxra1238]

Thanks I'll start working on it. :)

[@otxoawolf9054]

thank for this it really clarified things for me.

[@bodyweightbro1649]

will do. thanks

[@nicholasgm321]

Do bridges rival the RDL in terms of hamstring, glute, and lower back strengthening?

[@RedDeltaProject]

I would say in some ways they can surpass it. I've had more and a few guys who are proficient deadlifters struggle with some basic hip bridges. It's probably more due to just being a different exercise, (sort of an apples to oranges deal) but they can be pretty effective.

[@qwerty-9778]

should you do bridges at the end or beginning of your workout, as a warm up or what? thanks

[@RedDeltaProject]

Treat them like any other strength exercise with sets, reps etc. You can check out my bridge and squat workout here: kzbin.info?o=U&video_id=Rda3cvzt7S8

[@lucidfairytales]

first of all let me state that i love your vid's and informational guides question: can i do bridges with cervical Myelopathy ? do they improve or worsen the condition... cheers

[@nothanks6820]

Ask your doctor.

[@OvermindAlpha]

Hey man, thanks for this video ! I had a small hernia between my L5andS1 couple of months ago, and had to stop my HIIT training. I am now almost completely restored, and would like to turn into calisthenics. Do you think doing bridges and lower back exercises will help me NOT having this kind pf problems anymore ? whenever I do something a little bit physical, I feel my back like if it was "very tired", makes sense ? I just dont want this to come back...

[@RedDeltaProject]

Makes sense to me. Start out very gentle and easy with simple lying bridges. Build up some reps and get used to getting tension in your back. As always, listen to your body and respect all pain signals. gentle and easy are your two best friends at this point.

[@chrisroper5698]

Do you have any advice for someone struggling to do the bridge variation shown at 2:00, due to being unable to get the shoulders into the correct position? The issue is not being able to retract and bring the shoulders back far enough (shoulders end up rounding slightly).

[@marlonfreiha458]

Paul wade says not to do them until the person reaches step 6 of leg raises and squats. Whats ur opinion?

[@RedDeltaProject]

I think there's value in his recommendation, although step 1 of the bridge series is something I almost always give people right off the bat. More just to learn how to turn on their posterior chain.

[@patriciac.2796]

Watching this while holding a bridge

[@robertbueno2106]

Andreea Butaru I'm ab to do that😂

[@hindustani2219]

thanks matt

[@JohnThor13]

Does it also train the lats and mid-back if you do push-up in back bridge like in convict conditioning?

[@RedDeltaProject]

The lower traps of "Mid back" for sure, and the lats work as a very powerful stabilizer, although I'm not sure I would classify it as a lat exercise.

[@vexedev]

Do bridges help with pullups, front/back levers, handstands, planche etc? If yes, how? Thanks!

[@RedDeltaProject]

For sure, there's always a need to develop stronger erectors and supportive tension in the lats during those exercises. Essentially, the better you can use your back the more effectively you'll do everything.

[@brumasbusiness]

when you say every week, you mean in every week routine? or just once a week... it doesn't make to much sense to be just once a week so I guess would be on every routine. And about increasing difficulty? Should I increase difficulty?

[@matthewhawke8902]

Do you prefer to do sets and reps of this exercise or more time based sets, like you would do with planks?

[@RedDeltaProject]

Depends on the exercise, for shorter strength-based exercises I like reps, but longer more endurance style exercises I like time.

[@drinzan]

Been watching your videos for a while, and I've been wondering how I can remedy my hyperextension. I tend to put a major bend in my spine without meaning to, and have no real way to keep an eye on it

[@RedDeltaProject]

+drinzan When are you hyper extending? When you're standing?

[@drinzan]

Hey hey, I may be using the improper term, but when I do a bridge, to get a full contraction out of my hamstrings, I have to push myself up, arching my back quite a lot. I naturally (through poor sitting and sleeping habits) have a lower back that is hyper extended. So I guess I'm wondering if my doing bridges, I'm just furthering my scoliosis

[@RedDeltaProject]

+drinzan That's a good question and I'm not sure to be honest. I would let pain be your guide plus check in with your doctor or PT about it for any risks you might encounter. Meanwhile, don't neglect the straight leg bridge or "reverse plank" to engage the hamstrings through the full ROM.

[@jamesgilmore1684]

Is Bridges a good idea for someone with scoliosis an S curve?

[@heisterkamp158]

Bridging and spondylolisthesis?

[@TheMunchMob]

This man was sent from above

[@RedDeltaProject]

As were we all 🙂

[@Alex-yr8iy]

Pls reply but will this help with weight loss

[@RedDeltaProject]

Indirectly, yes. A stronger posterior chain will help you pretty much anything better.

[@Alex-yr8iy]

@@RedDeltaProject thanks for replying today is day 2 I'm doing 100 bridges everyday for a month

[@dhomy2699]

Exactly! Bridges are simply ...holistic!

[@AdrianRibao]

Great video! You mention that standing desks might do more harm than good, and I just bought one! Why are standing desks bad?

[@RedDeltaProject]

Ah not bad in and of themselves. More just because sitting creates a specific neural pattern and a standing desk may not reverse it. Some people tend to lean onto the desk which can create another faulty neural pattern. The key isn't to just use the desk and believe it will fix everything but to use it in the best way possible. Be sure to keep some tension in your glutes and hamstrings when standing. Also take breaks from being in a single position and walk around when you can. The biggest issue from sitting still isn't so much sitting, but being still for long periods of time.

[@AdrianRibao]

thanks for the answer! I bought a bosu also that I want to use upside down and stand on it.

[@jayops]

Can you build muscle with back bridges if your aim is hypertrophy?

[@RedDeltaProject]

I believe so, but more importantly I find the strength you gain from bridges plays a role in all other exercises so it helps you build muscle with the other exercises as well.

[@jasonvoorhees8899]

Hello , so you think bridges are like alternatives to deadlifting ?

[@RedDeltaProject]

In a way yes, no exercise can be an exact replacement for any other exercise but they do both work the same muscles in a similar fashion.

[@Kyle111]

I've seen you in a lot of arm wrestling related videos. Now I'm seeing you here too.

[@jimmymundane1084]

Yep.

[@danhope77]

Holy man!

[@jamesmoore5133]

Why don't you do the classic lifts anymore?

[@RedDeltaProject]

Bridges are as classic as they come, been around for thousands of years.

[@jamesmoore5133]

@@RedDeltaProject Understood. Just thought u experienced injury or something which made u do bridges exclusively.

[@Onnitfan1]

Still valid...

[@razia6046]

I hate bridges, that's the reason I do them. They feel so hard for me so I need them. Thank you.

[@imJaymo]

Wait, are flaming kettle bells a thing? sounds like it could be a thing, a a crossfit gym. if it was I know I would have heard of it by now.

[@mathusq9614]

Progressing bridges is tough after years of regression in my flexibility. Something incredible, when I do that first bridge at 1:15, I feel intense bicep stretching especially on the left side. Surprised me to feel it there. Is that unusual?

[@RedDeltaProject]

Not at all, that's one of the benefits of that exercise for sure. Helps will getting a bigger ROM in pull-ups

[@noahraheem5277]

Would this be considered a push workout?

[@RedDeltaProject]

It's kind of both isn't it? I consider bridges to be slightly more pulling but there is certainly a lot of pushing involved especially from the upper body.

[@chrislowe1767]

Good video

[@RedDeltaProject]

Thanks Chris!

[@ocantu1987]

do bridges help with posture?

[@RedDeltaProject]

Very much so, they might just be one of the best posture moves out there.

[@who511]

I'm female...will that make my torso boxy? Or will I keep a tight small waist? I want to gain weight

[@RedDeltaProject]

You'll probably keep the same frame you have now. if anything it will make your figure look more svelt due to how bridges tend to promote a better posture.

[@saloni7306]

Can I do these at night Plzz tell

[@zachross9299]

These also hit your triceps hard!

[@robbyclark6915]

juggleing flaming kettlebells!!! it's about time us flaming kettlebell jugglers got some respect!!!

[@RedDeltaProject]

lol! It's a good way to work up to flaming chainsaws too.

[@ezioauditore5616]

i only do this so i can burp... a non straight spine trap all gases and it sucks... didnt realize theres ton of health benefits

[@eyetineetee]

Maranantha

[@gary1112]

Do you still perform bridges?

[@RedDeltaProject]

For sure, been making some new progress with them since implementing more scapular rotation: kzbin.info/www/bejne/eXvTfYGEa8yafLs

[@jon636374]

Perhaps bridges are to bodyweight what the clean and press is for weights..

[@EREZDRUMMER]

So after few month...how you add weight?

[@vumazwesiziba4103]

stomach

[@actiondefence]

Oh my God! Nothing will make you fat like back pain will. Matt, you genius! Coin that phrase

[@RedDeltaProject]

Will do John. Now I get a nickel every time someone uses it ;)

[@Tay675]

Subscribed

[@RedDeltaProject]

Welcome Taylor and let me know if you'd like me to make anything special for you. just drop a request in any video.

[@person-ey2ct]

Take care of my soul as well as my body....want to be ready when Jesus returns

[@brucele2776]

Bridges is my most favorite exercise.

[@peaoat3608]

Hi I'm Jeff. I do Bridges.

[@AurelGergey]

"your spine is like any other joint in your body - if you want it to be healthy, strong and injury free, you gotta move it through a big range of motion under resistance" this! with all other non bridge-ish exercises, the spine is still and must be still. that CANNOT be the optimum.

[@yuujfuj]

standing desks more harm than good?????

[@RedDeltaProject]

Yep, potentially, depends on the tension producing habits of the individual. It's kind of like that fad where people were sitting on those inflatable balls at their desks a while back. If the back is weak and deconditioned the person might still hold poor posture and bad tension habits even at a standing desk.

[@AdrianGordon1231]

This is more about strength ending your core than "bridges" specifically.

[@AnubhavSingh259]

More confident and fit version of Murr.😂

[@Vincent-fv1ch]

those fucking calves man! how?

[@RedDeltaProject]

I picked good parents. That and I had poor muscle activation along my posterior chain while bike racing for 16 years so my calves were always compensating.

[@clray123]

We call them back bends in yoga. ;)

[@RedDeltaProject]

I think that's a much better term. More descriptive.

[@Thezaxapi]

Juggling Flaming kettlebells... When should we expect to see this video?

[@hindustani2219]

love from india

[@RedDeltaProject]

Thanks for watching Nitin! Keep training hard!

[@celg98]

Saitama

[@profd65]

Bridges are great, but sitting too much is still awful for your health.

[@louisbrooks4842]

That one dislike though

[@GabrielFerreira-ky1xb]

Polarbearhugspenguins 96 true but is 2 xd

[@bestboy007]

bridges look so boring and dont look like they will grow anything.

[@RedDeltaProject]

That they do, which is why they work so well. When it comes to effective diet and exercise methods boring is best. Flashy stuff is great for getting likes on social media but doesn't pan out very often.

[@Thebigfish0]

One reason : To penetrate deeper without any fatigue