Bridge Tutorial (IN DEPTH)

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In this video we talk about the importance of improving your bridge mobility and how to do it!. Everything in this video is described in full below with the additional exercises at the end.
Leave a comment down below if you enjoyed, disagree or have any other questions!
Follow me on Instagram @MovementTom to stay up to date with my training and other awesomeness.
PREREQUISITES - 1:17
Wall Assisted Handstand (nice to have)
Wrist Conditioning (nice to have)
PART 1 - COMMON ISSUES - 2:58
Tight Hip Flexors - 3:30
Loaded Hip Flexor Stretch - 20-30 Second Holds
pBBkuM8eud...
Bent Leg Hip Flexor/Psoas Stretch - 30+ Second Holds
• Wall quadriceps-hip fl...
Perform between sets of bridge training.
Tight Lats - 4:25
Emmet Louis Routine Playlist - • Emmet Louis Shoulder M...
Original Article - emmetlouis.wordpress.com/2014...
Emmet Louis - / emmetlouis
Perform 2-3 times a week along side bridge training or on rest days.
Excessive Lower Back mobility - 5:40
Usually due to the first 2 issues and should be corrected.
PART 2 - SETS AND REPS - 6:25
Method 1 - High Frequency, Lower Volume - 6:35
3 Sets x 30 seconds performed 3 times a week.
Rest 60-90s between sets.
This is my preferred method as it can be performed on rest days or the end of workouts.
Method 2 - Low Frequency, Higher Volume - 7:33
6-8 Sets x 30 seconds performed once times a week.
Rest 60-90s between sets.
Requires a separate workout day. Warning, you will be sore after this!
PART 3 - PROGRESSIONS AND WARM UP - 8:22
WARM UP - 8:22
General full body warm up - 1-2 Minutes
Ido Portal Scapula Band Routine - • Scapula Mobilization R... - 10-15 reps per position
My Wrist Routine - • Wrist Prep For Handsta... - Read the desc of the video
Ido Portal Wall Bridge Rotations - • Bridge Rotations Using... - 5-10 reps
Floor Bridge Half Rotations - • Thoracic Bridge - 5-10 reps each side
PROGRESSIONS - 10:30
GOLDEN RULE - Shoulders should be OVER or IN FRONT of your hands when training the bridge - 10:30
Progression 1 - Wall Assisted Hollowback Handstand - 11:00
Progression 2 - Wall Assisted L Hollowback Handstand - 11:40
Progression 3 - Feet Elevated Bridge - 12:25
Progression 3.5 - Feet Elevated Bridge Variations - 13:30
Progression 4 - Full Floor Bridge - 13:45
Summary of Progressions - 14:23
PART 4 - ADDITIONAL EXERCISES - 14:42
Additional Exercise 1 - Bridge Push Ups - 14:48
Great for transitioning from elevated feet bridge to the floor.
3 Sets x 8-12 reps.
Rest 60-90s between sets.
Additional Exercise 2 - Bridge Rotations - 15:20
Pretty awesome looking move from Ido Portal. Adds a dynamic component to training.
3 Sets x 8-12 reps (1 direction is 1 rep, keep reps even).
Rest 60-90s between sets.
SUMMARY -16:30
Additional reading:
/ beginners_guide_to_sho...
Ardour: www.ardour.life
Use discount code “ARDOURTOM” for 10% off.
MY LATEST PROGRAM, PROJECT PLANCHE, DOWNLOAD:
www.mediafire.com/view/fn2122f...
PROJECT PLANCHE PLAYLIST:
• Project Planche
Original Image Credit:
Lats: i.imgur.com/yuaknfq.jpg
Hip Flexor: neatstrength.com/wp-content/up...
Lower Back: beastlifestyle.com/wp-content/...
Music by:
Instrumental - Chuki
/ chukimusic
/ yuki-asemota
/ 534703253224860
Intro - Catas - Limits
/ catas-official
See you in the next video!

[@mariahannagrundmann2942]

Love how he recommends other youtubers instead of acting like the is the only one who know what to do.

[@pugsrock3171]

You are absolutely the best trainer online! I am a 60 year old , lost 30 pounds since Jan. using your recomendations. (not to metion modified diet) I studied gymnastics in college, 40 years ago and I am trying to retrain my body. Currently, I am struggling with the bridge- you are a tremendous help! Thank you!

[@BodyweightWarrior]

Thanks epic man, so glad to help and thanks for sharing!

[@alifabegumofficial647]

Pugs Rock your comment has given me such strength! Given your amazing age it is very inspiring!! I’m 37 and trying to do a against the wall handstand and back bend bridge, but I’m convinced I’m going to break my bones, or my neck etc! I did have a tiny when attempting the once which left me scarred for life lol! But You’ve inspired me therefore hopefully I will keep going until I’ve achieved it!

[@batontwirlingga6755]

I'm 44 and seeking to do the same thing!! A month ago I picked up my baton again after a 33 yr retirement from competitive baton twirling!

[@lartdelavivre1]

I like the way you outlined the content/steps before you went on to the subjects and then you summarized the program at the end. it helps the viewers to go along with the content much easier.

[@BodyweightWarrior]

Thanks for the feedback and glad to help :)

[@omg_wtf]

Indeed. Presenting 101... 1. Tell people what you are going to tell them. 2. Tell them. 3. Tell them what you told them :)

[@danielyoung3523]

You have found a way to explain a problem I've known I've had for a long time but had no idea what it was, and provided some great tips to solve it. Thank you so much.

[@DalalAlqallaf]

i got my front splits, middle splits after 3 yrs of stretching bcus of following your videos, and now working on my back flexibility, HS press.. and been doing ur spinal reflexion video and now watching this 🙏 very educated, study based vids ... thank you! cant wait to unlock a good form bridge!

[@mei.mei1]

Thank you for making this! It's really thorough, with safety in mind, and free! I also like that you reference where you get the movements from, and who else we can learn from. I've seen/been to courses for flexibility or physiotherapy sessions costing over $100 when you've done a better job at explaining the movements than the coaches have in this 18 min video.

[@kenyonburse7324]

I like how you prioritize mobility, your videos include the exact content I look for...thanks TM 💯🙌🏽

[@seanjmoran]

I have to agree that this is a very nice comprehensive guide. Thank you for all the details and links to the references you make.

[@deanerbrando712]

Brilliant tutorial. Great progressions. The troubleshooting tips for tight lats/shoulders and hip flexors is pure gold. Many thanks.

[@tjack...]

I managed to do the full bridge by following convict conditioning. Good video. Now there's more variations to play with during my bridge sessions.

[@alejandrocastro211]

best full bridge training in youtube, focusing in gaining strength through the body bridge position instead another exercises. Thank you very much!

[@yoga.therapies]

Hi! This is the best tutorial I have seen online! You are very good at breaking things down so that it is accessible to all! Amazing!

[@BodyweightWarrior]

thanks for the kinds words :)

[@shaungaines43]

Thank you, fantastic instruction. Clear, concise and informative.

[@cedarmcdaniels1538]

You are excellent....I have bought and followed many programs and yours is the most understandable and essential

[@easimsutube]

Great tutorial. Love the annotations with timestamps, too!

[@beniteztheconman]

love the warm up exercises!!!

[@sarathehypnotist7331]

Thank you for putting so much time and effort into this tutorial

[@shadbarends2729]

Fantastic, I needed this tutorial for wrestling.

[@kogoromori937]

This is the best one I've seen on KZbin!

[@renatowerner1648]

Outstanding video Tom! Toraxic bridge is my biggest weakness and this tutorial made me even more inspired to work through the muscle tightness I got after 2 years into street workout training.

[@BodyweightWarrior]

+Renato Scholz it's really common man but you just gotta do it! Analyse your weak points, correct and smash it. Best of luck

[@bronekwlodarczyk1113]

Good content and a few interesting points and some progressions, which are new to me. Thank you!

[@MrHat556]

Fantastical video, this is exactly what I needed

[@RasheedBryant]

I've needed these tutorials for years.

[@BodyweightWarrior]

I got you :)

[@vincejuls94]

Really appreciate the structure of the videos Tom'

[@000T00b]

Excellent tips that explain the issues really, really well in a way one can easily understand and apply.

[@Linkous12]

The best bridge tutorial I've seen. Thanks!

[@BodyweightWarrior]

You're welcome!

[@the_culture3259]

This is a really comprehensive tutorial. Thank you

[@BodyweightWarrior]

you're welcome dude!

[@meandlecamera]

Such great detail, thanks so much!

[@javierantoniovarasgenestie5313]

Thank you men. You are the boss!!

[@duncanmorrison9860]

Thanks a million. Great tutorial.

[@omg_wtf]

Tom, great content. There's a lot of shit on KZbin, but every now and then a gem pops up. Cheers for sharing.

[@marcelomendez6180]

thank u for this awesome vid!!!

[@jamacibrahim2447]

Thank you tom for your tutorial.

[@lordgeyik]

Best bridge tutorial ever.

[@thelightningbrony4745]

Great tutorial! It was easy to follow and really well explained! :D

[@SUPkook]

Excellent work! Should help me out alot. Thanks mate.

[@BodyweightWarrior]

Awesome man, good luck!

[@gooddeedsbeatbad2625]

I agree with 1st 2 comments. Excellent coaching. Humans minds are so lost in their personalities & city & school life our bodies are in knots. Add in the pizza & Big Macs and were really up against it. Well done!

[@AshishRambojun]

complete tutorial..now I can progress bridge rotations.. thanks bro :) Good Training

[@BodyweightWarrior]

+Ashish Rambojun :) Best of luck dude!

[@jameskelly2745]

I was literally waiting for todays video just to comment and ask for this :O Thanks Tom ^_^

[@BodyweightWarrior]

+James Kelly The power of attraction eh? I hope it helps you out dude! Thanks for the support :)

[@rundownvids7085]

THAT WAS FANTASTIC ...I ALWAYS WANTED TO GET THE BRIDGE...now i can start work.

[@BodyweightWarrior]

Good luck!

[@rachweb2]

I wanted to Thank you very much for sharing your great valuable videos. 👍👍👍

[@PuenteLeticia]

Thank you. I’ll be working on it.

[@vaibhavjain3234]

thank you. this video is so very well done

[@MickeyMouseMK]

Great tutorial, thank you!

[@Michaelas10sk8]

Any mention of Ido Portal in any calisthenics video gets my automatic like and subscribe.

[@albertosanchez9728]

thank you so much! amazing content quality

[@AnnaKincaid]

Thank you this is very helpful for me.

[@karlocali686]

Amazing tutorial man!

[@TC-hf8hg]

I like the information in this video and think it is very helpful. I can't do most of the progressions (mobility issues) but my bridge is very close to good form somehow. I'd love to see Tom do a video on how to macaco (capoeira/tricking move) because this video is very close to that and I also struggle with doing that move. Other videos I've seen on macaco do not address mobility issues.

[@ElreyRayo]

Gracias! great tutorial

[@DayByDay94]

I don't know how you do this - but this was exactly what I needed today. Thanks for reading my mind! ;)

[@BodyweightWarrior]

+DayByDay94 haha that's awesome :) good luck

[@danielanson3319]

This is really useful stuff!!!

[@MyUncleRick]

I like the way your dog shows up and looks at you like you're doing something playful for him...funny!

[@rdfn7]

Really good, thank you!

[@miloslavpokorny2358]

hi from Czech republic pals, so it is very easy to watch it, but realizing is different thing, have a good time

[@MoveandEducate]

love this brother!!

[@BodyweightWarrior]

+Move and Educate thanks Carlton :))))

[@brasshogg7587]

not bad. I could not do a bridge at all before watching and now I can almost go into one fully

[@90Forma]

Fantastic video as always bubba

[@gonmelo3222]

awesome tutorial. Channel getting better and better

[@BodyweightWarrior]

+Gengar Kane thanks man! Much appreciated

[@gonmelo3222]

+Tom Merrick At 11:52 should I push my head forward or keep it neutral?

[@victoriawilliams6702]

great video! i appreciate it!

[@zdeneksvub366]

thank you soo much!! I don´t speak english well but this tutorial is well explained.

[@Padmaja625]

Amazing 🎉

[@PhilipBryden]

I've never managed to push myself up into a bridge but after trying the butchers block I now realise my lats and tris are probably to blame. When I place my head between my straight arms, I can't bend my arms because my lats/tris are so tight. Thank you for giving my stretch I need to work on to help my bridge.

[@jojoherz]

Down dog to bridge rotations are also a great addition (as seen on Patrick beach ;)

[@michellesiedlecki1881]

The dog awwww😂

[@mohammad52157]

Sounds helpful

[@rajp5668]

this tutorial is amazing. thanks a ton @tom merrick

[@NickEcom]

Damn it man you know what this is such an awesome tutorial. I've always had issues with my overhead mobility, so much so that even handstands aren't so straight. When you said 'this is a bit of an excessive example' with the overly closed shoulders in the bridge I laughed out loud cos that's what my bridge looks like! I've never really trained cos actually once I went to a MovementX seminar by Ido (back when he still went to them, apparently) and he picked me out of the crowd cos I had like 150 degrees of shoulder flexion back then and NO thoracic extension and said 'This guy is probably never going to be able to do a full bridge'. Which I thought was kind of a dick thing to say, and after watching your video I'm all the more motivated to say 'Fuck you man, I will do a full bridge if I fuckin feel like it' to Mr. Portal. My mobility has gotten a lot better since then and I'm only more hopeful it will continue to improve thanks to your tutorial, bud. This broke it down so simply and I love how synoptic you are in your explanations. Very inspirational dude. Thanks for taking the time to make these tutorials for people, and for linking so much other stuff in there. You're a real bro.

[@BodyweightWarrior]

You're welcome dude, I like the story. I think Ido is purposely demeaning with criticism to get the "fuck you im gonna do it" response you're talking about. As with all this stuff, consistency is key! Thank you man, that is very kind. You might want to check out my mobility routine I uploaded recently for a full body free routine. Nice work with your tutorials dude, you're nailing it

[@NickEcom]

+Tom Merrick Yeah that was my thought too. trying to be all 'tough love' about it. yeah ill check it out :) aw thanks dude! appreciate it

[@jiwoyogafitnessgym9408]

Very good

[@cauecardoso88]

tom, I missed your PDF to this video! keep up the good work

[@BodyweightWarrior]

Thanks bro :)

[@G14_Spike]

Can you make a 20min back flexible routine?

[@seanmcdonnell6567]

Thank u for giving me a sense of direction with something feasible. How much rest time between each set?

[@theenlightenedone5429]

I cant even do handstands and you want that as a progression exercise :D

[@CaesarT973]

Vanakam 🦚 thank you for gently learning explanation

[@noahhubscher2926]

why did nobody mention this awesome doge? so nice btw good tutorial thanks!

[@suehobbs1881]

Hello I’m sorry to bother you but you spelled DOG wrong !😐😳

[@zakeyabrookins6253]

Thank you,

[@Padmaja625]

God bless ❤🎉

[@markogavric4409]

would love to see back lever next

[@BodyweightWarrior]

+Marko Gavric FitnessFAQs has a really great tutorial here. kzbin.info/www/bejne/fonEeGujf9KGpLc :) I'm not sure I can better it but there are some more beginner steps I would add.....we'll see :)

[@michelemanni7213]

id love to learn the single arm elbow lever! got a solid two arms, but stuck on not knowing how to progress!

[@BodyweightWarrior]

+Michele Manni I've only just got these but not really sure I have a good method. One to think about in the future :) Try doing an adapted 2 arm lever by positioning your bodyweight on just one elbow but using the other hand to balance. Keep removing fingers until there is none left and you have it ;)

[@omaraa826]

I am not sure, but I believe this can immensely help improve your handstand when it comes to mobility issues..

[@eswan7638]

Hello Tom. Thanks for this video I was almost giving up on practicing the bridge and then I came across this video. I was really encouraged by your words on consistent practice. I am going to start up with your progressions because they are well broken down. I am really struggling with placing my shoulders over my fingers. Any pointers on how to overcome this? I have also taken up your flexibility routine

[@BodyweightWarrior]

Awesome man, it is the key with progression in a lot of this stuff. Best thing would be to keep elevating your legs until you can get your shoulders over you hands and then progress from there. Additional lat, pec, bicep and thoracic mobilisation is very useful too. Nice dude, wish you the best of luck :)

[@divinedbag]

check out the "butcher's block" mobility exercise, it's opened up my lats and shoulder flexion by leaps and bounds

[@bajrangbalihealthfitness3352]

Wow superhero

[@timsfanmail]

Any recommendations for avoiding neck strain in the feet elevated progression? I feel like I'm way too nervous about falling on my head when I'm coming out of it so I react with making my neck super stiff.

[@BodyweightWarrior]

Ah that doesn't sound fun. Well I'd first recommend having a spot from another person. Alternatively you could drill some different variations like the wall assisted holds or rotations into bridge / thoracic bridge to build more confidence :)

[@jeanitier]

Hi. Excellent tutorial thanks! I am struggling with the handstand hollow back against the wall. What should I be working on in the mean time? I can already do handstands without supports though.

[@BodyweightWarrior]

Hmm this is an unusual one. Maybe the pressure is too much for your current ability. Have you tried rotations into bridge against the wall. This can work out great for building those support muscles for harder progressions. To make this harder try moving further away from the wall. Then retry the hollow back :)

[@jeanitier]

+Tom Merrick Hi thanks Tom. I will incorporate this into my routine. I am thinking that it might be due to the fact that I have Kyphosis which makes it hard for me to do backbends. I also reckon that my back muscles are a bit weak compared to my pecs and shoulders. Thanks again and I will keep you posted on the progress.

[@BodyweightWarrior]

This is a complex thing so just keep working it. Take the opportunity to stretch out tight areas and work on foam rolling your thoracic and opening it up in the meantime. Best of luck :)

[@viruskayz]

Can you show to how walk while in the backbridge ?

[@beckyh480]

OMG I CAN DO I BRIDGE IT TOOK ME 5 days wooooow

[@silverfox8801]

Love your channel bro👊👊👊

[@BodyweightWarrior]

thanks!

[@silverfox8801]

Tom Merrick where about in the U.K. Do you live??

[@barakmaimon2001]

great video! what about the rest between sets?

[@BodyweightWarrior]

+Barak Maimon I forgot to mention but they're in the description :) 60-90 seconds to save you ;)

[@davidb.854]

This guy is legit...and fit 😍

[@BodyweightWarrior]

Aha thanks :)

[@DaFiqsta3]

I love this tutorial but the scapula band warmup is not available anymore😞

[@michaellim650]

what do you mean by "push your scapula through your shoulders?" should I have my shoulders shrugged or pulled down towards my back?

[@ch4nb0y]

Michael Lim shrugged

[@Robyo12121]

I can't even get into the first position, the "wall assisted hollow back handstand". I guess because my shoulders aren't flexible enough, I can't get my butt against wall no matter how close my hands are to the wall. If I go too close, my legs just fall back down. Any suggestions?

[@azicat1459]

I love your tutorials but I've approached from the other way..BTW I'm a girl....I'm scared of being upside down but I have been doing bridges as a gateway to handstand. I find bridges easy apart from having tiny weak wrists. But I'm still unable to get feet off the floor for a handstand even though I have a good stacked position. I've always been scared to do a handstand because I worry I will be disorientated and also hurt my neck...same problem with somersault fear.im very flexible and do a lot of ballet but hate being upside down... any help please? Thankyou so much for your very clear explanations...just discovered you....

[@spannycat2]

Do you have any conditioning tips for me? I can't press up into a straight arm bridge with my head off the ground. My muscles are really weak. I would say my back and shoulder flexibility are decent.

[@brendaramirez1245]

same with me

[@thaismedeiros3198]

I Just cant put my feet up on the wall. Is there any vídeo teaching how to do it so? @tommerrick

[@GORAMIR15]

Hey Tom, Can we do this routine on the rest days of your mobiliy routine? Hope you can reply, Cheers.

[@BodyweightWarrior]

Sure man just play it by your own personal recovery. If you feel ok to train it then go for it :)

[@jonathansands1836]

Does "shoulders in front of your hands" mean shoulders closer to the wall / inside of the bridge or closer to the fingertips / outside of the bridge ?

[@Anadz94]

Hello, I am nineteen years old and I really want to be able to do the bridge. As long as I can think I was very stiff im my upper body (honestly I was everywhere, but I could fix my hamstrings and hips). If I do your bridge, thoracic spine, lats and Emmet Louis' exercises, will I be able to move my thoracic into a full bridge? I am asking because Emmet thoroughly recomends attend a NMT or ART practitioner and honestly, that makes me a bit scared... what is your opinion?😁😅

[@billymaguire59]

I’ve been doing bodyweight exercises for 2 1/2 years. I could never get the back bridge. I’ve been doing handstand push-ups for two years. I tried to get in into position for the second progression. It’s impossible. My butt refuses to move towards the wall. What do you think my weakness is?

[@StrangePowers123]

Absolute beginners: come on, do a handstand. Come on then, I dare ya, I double dare ya

[@adamhunt607]

Lol... then work towards the handstand