Back Bridge Progressions

One of the biggest setbacks for any strength athlete is shoulder pain. A lot of people will often go after the glenohumeral joint itself, but if you can generate more movement in your thoracic spine you'll inadvertently create a better overhead position and ultimately keep those rotator cuffs happy. Bridges are the complete opposite of forward flexion; they are spinal extension, opening up the entire anterior chain. If you spend time hunched over a desk all day, this is one of the best ways to counteract the effects. The full bridge should be your goal, however that can be quite challenging if you have primarily focused on strength work without mobility. Here's how to break it down:
1. Thoracic Bridge: Make sure to press down into the floor before beginning and continue to press as you lift your hips. This helps to avoid simply balancing on the joint. You should feel active the entire time. Play around with the floating arm, you'll find it feels different if you lean it diagonally away from your hips.
2. Wall Rotations: Make sure to work on your wrist extension before going into this movement. Begin quite high up the wall and start to get the feeling of pressing as you rotate your palm. Gradually start to work your way down the wall. Be cautious with your elbow position. Make sure your upper back is moving and not just your arms.
3. Feet Elevated Bridge: You really want to pick a smart progression that allows you to spend time in the position without discomfort. If you can easily perform the other progressions but struggle with a full bridge, decreasing the angle by raising your feet will help.
Most guys will be able to set the hands on the ground and press up into the position. Ultimately you want to be able to rotate into it from the floor but there's no sense rushing. Gradually decrease the elevation over time as you begin to feel more comfortable with it. - Tom Morrison

[@destondauncey9884]

Literally the most informative yet concise video I have seen for this movement. Great job and I love how casual the vibe is xD

[@crookedpaths6612]

Well done Jenny for all your hard work showing us these exercises. Have another cup of tea Tom.

[@mrsbootsworkouts]

Love back bridge and 3 point planks, awesome!!

[@K4113B4113]

Short, sweet and to the point. Nice!

[@tomosan1967]

Nice coffee table and informative video!

[@guyster]

Hi, this is a great video! Very informative and no bull shi! Just straight and to the point. Thanks for the awesome content🙏👍

[@ZenGrammy]

Cool!

[@kocaelwe88]

Thanks

[@kumbackquatsta]

ohhh elevate the legs. i was thinking of using arms on stairs?

[@LauraVierre_LV]

Beyond helpful, Ty!

[@sulezraz]

0:23 Thoracic Bridge - don’t balance on joints, squeeze glutes as hard as you can. 0:59 Rotating into a Wall - gradually start to work your way down 1:16 Foot Elevation - can press up into this position if strong enough.

[@meow_federica]

*saw the video* YES I CAN DO IT! *seems easy...i try...* A...L...M..OST!!! OK GOOD!! I CAN'T!! 🤣🤣

[@JadeBlossom777]

did you ever get there?! 🥺

[@08emily89]

I’m going to do this every day. I used to do a bridge easily but can’t anymore. I’m only 30 but slightly overweight, definitely not obese or anything so I was shocked when I went to do one the other day but couldn’t get the top of my head off the floor!

[@FullyAdamatic]

How are you progressing?

[@VedranKlemens]

I can't even do the first position of rotating into a wall. My hands and wrists are so stiff to put both palms on the wall behind me. What should I do?

[@djpermian5078]

Haha same here. Got to keep grinding progression one

[@Calaman345]

Doing this tmw str8 away

[@zanewright5109]

That wedge like shape at the lumbar is creating hyper mobility which will lead to instability. Good luck with your back bridges but no thanks.