Back Bridge Tutorial

Go to www.alkavadlo.com/2011/02/back... for more

[@VasterBlaster]

Direct, clear, short. I loved it.

[@reyrex4938]

The fact his face was straining while doing the full bridge is just a testament to how hard it really is to me

[@TheRitchieLeeShow]

That is a really good demo. I like the fact it is short and sweet, no extra bs.

[@skeletonman1299]

Al, you are always smiling!, thanks for all the tutorials dude. I can hold a bridge for 30 seconds, working up to 1 minute.

[@MsSharkit]

This is great! I have crappy wrists and haven't been able to do a full bridge for years. I like the progression steps that will help me get back to being able to do the full bridge. Thanks!!

[@osh2023]

I liked your delivery. To the point(s) and with good spirit.

[@alkavadlo]

@IRONL00 I'd still build up to it over a couple workouts, just because it puts pressure on your spine in a way that the back lever does not. Having said that, you can probably be doing a full bridge safely in a week or two since you are already very strong.

[@alkavadlo]

@dacicsak It's all good, bro! Even if you don't feel your low back burning, you are still using those muscles to perform a bridge. As for your back lever, be patient! That's an advanced exercise!

[@daviddean6748]

Al I'm subscribing to your channel. I love the progressions, love the smile , confused by the facial hair, love the attitiude. Thank you for this video.

[@thexulterius]

Love this positive energy that's just flowing from this guy!!

[@alkavadlo]

@itsapullingdogg Yeah the straight bridge definitely hits the triceps! And you're right, the full bridge is not the hardest progression for this movement. Walk-overs (stand --> bridge --> stand) are way harder!

[@stanlygarcia33]

Awesome! Thanks a lot man. This really helps

[@alkavadlo]

@dacicsak Um, I never said it was the most helpful lower back strengthener, but it's definitely a good one! For another great low back exercise, check out my deadlift tutorial.

[@Gagliano17]

hahahahaha i love how he keeps smiling xD

[@IRONL00]

Great tutorial AL, i been doing only the beginners bridge the whole time didn't know all of the progressions, being that i can hold a back lever is it safe to jump to the full bridge.

[@itsapullingdogg]

the straight bridge also friend the triceps nice. do sets of 50 and you will see. bth i did skip the wrestlers bridge and went directly from straight bridge to full bridge. counter stretch nice that u mentioned it! most people do not do it! but it is just great! good video al! further progression could be wall walking down, then wall walking up, then up and down and then stand to bridge to stand. just as a thought.

[@Dannyrossaraw]

Wish I found your videos sooner!

[@2pzgren142]

very useful tutorial, cheers pal

[@FrancoUnAmericano]

Love the tutorials! What parts of the body does the bridges train? I can feel the beginner bridge in the lower back and some in my legs if i do lots of them, but i can only feel the "Full bridge" in my shoulders, and some in my legs because of stiffness. Thanks for all help and smiles. :)

[@mcorneah]

Hey Al, thanks for the tutorial, the only one that I've found that's clear enough to understand. Question: when I do the straight bridge, I feel it a lot in my triceps, as though they're being strained beyond their limit -- obviously I stop when I feel that strain. Am I not doing it correctly, or do my triceps also need to be worked out for the bridges?

[@alkavadlo]

@tjorel1408 Try to build up to holding it for a minute. You could practice as much or as little as you want. It might not be good to do it every single day but individual conditioning varies greatly from person to person.

[@dacicsak]

is this really the most helpful and the most exercise which greatly strengthens your lower back?

[@jeremymoorer1611]

Young AL 😁🤙

[@joroev]

Al Kavadlo is the neck bridge safe for the neck ? thanks and cheers from Bulgaria

[@DLozinski25]

hey i need to grow my neck muscles immedietly. over the last year winter i was really sick and i lost weight, alot of muscle as well. my neck looks stupid now. and it looks like i have no traps running up to my neck giving me a long neck. the sternoclemastoid is good but as you move back my neck narrows. what muscle am i missing in my neck (traps, splenius, other)? and do you have any specific exercises that i can do for this to build it up? Thanks!

[@MonaAbhichandani]

I can only do it on areas like the bed and a mat. I’m working towards getting it on the hard floor and my VERY hard carpet.

[@collectortherapy]

is this good for strengthening the lower back? or could it damage it? I could really use a stronger one hah

[@sebastiana202]

Old but still really helpfull!

[@dacicsak]

@alkavadlo Okay, thanks you very much Al!

[@azurezaber]

@alkavadlo no, dont get me wrong, thats exactly how i would do a video, have fun with it :D , plus thats a really good bridge. i appreciate the enthusiasm :DD

[@perkele4100]

Im SUPPPEEERRR LATE, but This helped me like TONSSSS

[@alkavadlo]

@azurezaber OMG you are so clever! You must know a lot about the comedy section since you're so masterful at it yourself.

[@alkavadlo]

@Zephyrwolf You got it, buddy. Seek and ye shall find!

[@rinkuhero]

back when kavadlo was a baby

[@alkavadlo]

@BarStarzz Thanks, Ed! I liked your recent flag video, btw.

[@benjamingruder4875]

Love the progression! You don't have to be a contortionist to start.

[@dacicsak]

@alkavadlo Sorry, i didnt want to attack u or something. But do u think i can get a nice back lever if i strengthen my lower back with back bridge? i would do some deadlift, but i dont have any heavy weights. Also my problem, i cant feel my lower back burning when i do this, i only feel my quads and shoulders...its really annyoing that i dont use the correct muscles...:S Any suggestion? Btw great work, nice video! I'll definitely show my friends this. (Y)

[@prunelover]

Thanks very much for this, it's really helpful (am finding myself stuck on the neck bridge and don't seem to have the flexibility in my hands/shoulders etc to step up to that next level). Also, Joroev's question is a good one- is the neck bridge safe for the neck?

[@makyeebon]

prunelover me too, can't get past neck bridge. I am trying to strengthen shoulders with weights, but I just can't see to lift body past that point.

[@getrekt7613]

John M Try to lift yourself up with your hands sideways and your head looking up, and then try to move your hands slowly into the position they'd be in after doing a regular bridge. Afterwards, you can simply try to move your head back, what will result in the tension of ALL the back muscles. If you feel uncomfortable tension in your lower back, it means that your lower back muscles are coming back from the dead. Like seriously, you might not know it, but they're stiff as fuck when people don't stretch regularly.

[@makyeebon]

Get Rekt I think I know what pose you are referring to, lifting body up on one side with arm. I have seen and tried that pose in yoga classes. I think that will help, will give it a try. I agree with your comment on the lower back. I try to stretch that area in both directions each day to keep limber.

[@johnbuyer2689]

Watch other videos and tutorials that should help you

[@reyrex4938]

Also note it’s hard to do a wrestler’s bridge if you have a lot of hair

[@DarlaCatOfficial]

I got my bridge already

[@jinyousif5095]

How long shd smone keep practicing to do a back bridge?

[@kylermacintire4823]

Until you can hold a full bridge for 2-3 minutes

[@kaioxygen]

Hi Al, I've been doing the Bridge progressions as per Convict Conditioning but I'm stuck on the Angled Bridge and can't progress to the next level. I've noticed the muscles that are tiring out are my front upper leg muscles, am I doing something wrong as it should be a back exercise? I hope you can help.

[@carlosespinoza-fh4fo]

A little late but. Try to strength your hyp that will help.

[@CaesarT973]

Vanakam 🦚 thank you for sharing

[@VorganBlackheart]

Όλους τους μύες της σπονδυλικής στήλης, μέση και γοφούς, όλα αυτά εφόσον το κάνεις σε μορφή επαναλήψεων. Οι στατικές, όπως κάνει εδώ ο Al, είναι μεν ευκολότερες και προσφέρουν ευλυγισία και ευκινησία αλλά δεν δουλεύουν ιδιαίτερα τους μύες που ανέφερα. Αξίζει πάντως όπως και να'χει.

[@itsapullingdogg]

@alkavadlo convict conditioning style i see ;)

[@46sotos]

hey al.hi from greece.what does this work?

[@jeremymoorer1611]

Lower back

[@waiho369]

Nice tutorial!!! But man... Can you please smile a little bit genuin :)

[@bitchslapper12]

Equipped with a chinwarmer and all

[@TheMrplayitsafe]

I'm so bad at this. I can't even get horizontal.

[@ItsYaGirlZyla]

So old

[@azurezaber]

somethings wrong, this isn't in the comedy section.....

[@Pros-State]

Great video! But please don't use the crappy transition animation, just cut cleanly