BULLET PROOF Spine w/ Bridge Progressions & Variations

[@hamburgermcgee9557]

The quality of your videos is incredible

[@seekandembrace]

I love them too… but the music choice in this video was a bit distracting for me

[@ansshanand]

Can I just say that I absolutely love this channel. Discovered it only a few days ago and cannot stop binging the videos and crafting new routines with the help of them. Keep up the good work man🙏🙏

[@Sirkanythe]

For the longest time I pride myself being able to do a full back bridge being a bigger guy (6'3 250+) I'm ashamed to admit I can no longer do it. It was a great exercise it felt like it opened everything up. Even felt like I could breathe better. I need to start practicing again.

[@moversodyssey]

I lost the ability from a long recent illness but I'm getting it back now, its honestly been kinda fun revisiting some old training. I've noticed big guys start looking huge when they do this kinda training because they start standing with a tall and open posture. I hope you have a good time starting the practice again, best of luck my friend

[@Freedom4PalestineEndZioNazism]

Get back on it bro. One way we used (in martial arts) is standing with back to a wall, about a foot away, make sure you can grip on the wall at least a little, and feet have reasonable traction... then throw your hands back and walk down. into the bridge or as far as you want.. Like yourself I am a heavier guy but had no problem with this until I stopped doing it. Will get back on it today - right now in fact - God willing - in sha Allaah.

[@Aurelius131]

Bro that's impressive as hell, hope you get back to it and get comfortable in the uncomfortable so you can feel the strength you had before

[@wasabiattack]

I never knew the bridge was a healthy thing to do. I always thought it was bad because it was making the body do an unnatural motion. This is really good information (and cool drawings too!)

[@moversodyssey]

It's good for many people these days especially because we sit so much and tighten down the front of the body. This is a great way to open it back up, though there are still situations where this wouldn't be the proper correction exercise. But in general, it's a great exercise for the body, especially when done correctly.

[@abrendtro]

Imagine if you never bent your knees - you wouldn't be very good at it! Practicing extreme mobility, balance, and endurance will make you much more athletic and prevent injury/inability

[@OfficialFrenchGovernment]

It's only bad if you have a herniated disc.

[@elijahknox4421]

@@moversodyssey what situations would it not be the proper correction exercise?

[@moversodyssey]

@@elijahknox4421 If there is already any damage to the disc's or facet joints, this is likely not a great exercise choice. It's better for helping to correct postural issues related to anterior pelvic tilt or S.I. dysfunction.

[@AlteredState1123]

Thank you! I lack the mobility for the full bridge, so I do it against a wall every morning. Feels so good. According to Wade of Convict Conditioning, this is the ultimate callisthenic. I believe it. Not the push-up, the pull-up, nor the squat, but the back bridge. I am convinced this has helped to keep my spine healthy after recovery from three serious disc issues.

[@BuddhaSunn]

I’ve been doing shoulder bridges wrong all these years. Pulling the hamstring changed everything. Thanks 🙏🏼

[@moversodyssey]

Everyone just pushes the hips up usually, I did the same for a long time. Feels so much better when the whole posterior chain is activated though. I'm glad this helped, good luck with your training

[@clutterreductionjunkremoval]

I can imagine this being incredibly helpful since my profession is lifting heavy furniture and trash items everyday. Going to start small and work my way up. Thank you for the clear instructions and illustrations !

[@moversodyssey]

I actually started this years ago when I was delivery appliances. This along with shoulder dislocates will keep your shoulders feeling amazing with your type of work.

[@clutterreductionjunkremoval]

@@moversodyssey That's good to know that you were in a similar field and those helped, thanks!

[@martingrey2231]

Before seeing this video, I instinctively tried a bridge on my newly purchased stability ball. I recommend using it as training wheels. It works.

[@clray123]

Yes, gym ball is great because it takes out the element of fear of collapse and struggle out of the equation. You can put your body into a "relaxed bridge" position on it and notice where the tightness of joints limits your ability to enter the correct final position. I'd say most people can't do bridge because of the discomfort it causes in the joints and connective tissue around it, not for the lack of strength. Like handstand it is another of those very unfair exercises where your mobility determines how easy it feels.

[@bennyhayes4283]

Pull up assist bands can work, also. If the band is attached overhead, the band can be placed above the waist (or lower thoracic region). Just remember the cues for contracting the glutes really hard.

[@Dragonfly3111]

I love that this covers other benefits such as heart health etc. Keep the greatness coming. This is becoming a movers odyssey nation! A healthy community ❤

[@nischay4760]

Wtf this channel is incredible. I was surprised when I saw that you have just 58k subscribers.

[@Dragonfly3111]

Same!

[@sfudge]

Yes to a back bend video!

[@equaleyez]

I've been sucked up in the process of trying to resolve my lower back and psoas muscles problems after years of inactivity and now being quite active. It took a while to understand how my invisible muscles, so well explained in the beginning of this video, are so weak and need strength, causing me even tendonitis because of over use. Glute bridges have helped me these past few weeks and I am very happy to discover some variations. Instant fan and subscribed! The illustrated narration is amazing by the way.

[@moversodyssey]

I'm glad your enjoying and good luck on your road to rehabilitation!

[@albrechtniemann8027]

Quality content as always, mate, keep it up. Overall your channel is a hidden gem among other generic sport-related channels. What comes to the topic - I knew about this exercise for many years, been looking through some old Soviet Olympic weightlifting videos, and Bridge was mentioned as one of the most efficient exercises, while Deadlift was forbidden for OWL athletes.

[@moversodyssey]

The soviets were so far ahead of the rest of the world for decades. If you have any good links you should post them here, I'd love to check them out. The deadlift surprises me a little but I could see it the likely reasoning, it's so hard to keep young guys from attempting unnecessarily heavy ego lifts and messing up their backs. I did it at 19. Lol

[@LarsRyeJeppesen]

This is fricking amazing. Great explanation and progressions. Starting my journey now, 55 years old. I already have my splits perfected so needed a new "project" besides strength training. Lord knows I need the shoulder mobility. Cheers

[@ninilustig]

Thank you for your creation of this video. You don’t need to change your video for anyone else. It’s good as your thought has made this video. Appreciated😊

[@janbam2278]

When i was younger, i did high jump and often did these bridges in training... havent done them in years, but after this video, i think i should start doing them again ;)

[@dagoelius]

A great tip for beginners or those finding it difficult to raise up onto full extended arms from shoulder tightness, practise back bending from a standing position facing away from a wall or closed door. Using the wall as leverage, hand crawl down in increments, slowly working up to a full bridge position.

[@Godmysheperd]

Wrestlers doing those things for thousands of years and even more sick with twisting walking in circles and infact the spine became more flexible and strong. Btw you got my sub

[@SeikoMatsumoto]

Can't believe you don't have more views. Your work is outstanding 👏

[@moversodyssey]

Thank you very much! With luck the channel will continue growing but it's a fun past time either way.

[@Gid-J]

it's cause the shading is annoying to listen to, @@moversodyssey

[@Linkous12]

This is the best and most comprehensive bridging video I've seen. Artwork is great too.

[@dulatnur]

Thanks for high quality video, when I was little I was able to bridge ,but now I forget how to do it , this video give me sign to start

[@DaLooseGoose11]

i LOVE this exercise. If deadlift is the "king" of all exercises, the full bodyweight bridge is the calisthenics version of it and imo can maybe even be considered as such. Maybe the prince of all exercises? haha

[@moversodyssey]

There are so many great variations of it. Deadlift leads to more deadlift but back bridge is a gateway exercise to a bunch of callisthenic and acrobatic skills. I would pick it over deadlift any day.

[@thesquad2253]

Heavy squat is the King imo,then bench, then deadlift

[@thechristianbernal]

YES- to the back bend video!

[@moversodyssey]

Already ahead of you :) kzbin.info/www/bejne/eYrMhJKalrVomLM

[@dimitarvelkov9601]

Maaan, I so much enjoy your videos. I am just watching them for the sake of watching them. Really like your art and your flow of thought!

[@DarthVanus]

I remember watching your old videos on my old KZbin account. I'm glad to have found your videos again, and I'm grateful you're back.

[@charlesanthony7954]

I appreciate the clarity and thoroughness of your illustrations and explanations. I second the request for a back bend tutorial.

[@densedecisions4568]

It can be added that in backbend, ankle dorsiflexion is needed to stabilize your center of gravity easier

[@piousseph6219]

When a comic book illustrator and a physical therapist have a baby, you get this channel. Amazing work

[@natalieboyack]

Great video! Great visuals! I'd love to see a back bend progression video, too! 😊 Thank you for sharing!

[@siegfriedo]

Excellent video. Back bridges are part of my regular bodyweight exercise routine, along with squats, leg raises, pull ups, push ups and neck front/back raises.

[@moversodyssey]

That's a perfect minimalist calisthenics routine you can take anywhere. I love these types of workouts.

[@stormrhode2330]

I was never a big fan of the back bridge, so I'd very rarely do them. I worked out of a gymnastics facility and saw little girls do these all the time and just figured it was generally a simple flexibility display. I'm gonna throw these into some of my routines. Maybe I'll see some benefits. Thanks for the video! 👍🏻

[@Pantterrix]

Keep up the good work. Enjoying your content all the way from Finland!

[@marijandesin8226]

Best body workout I've ever seen! I'm subscribing

[@steelphoenix8978]

i started doing these cuz i noticed it helped with my upper back tension. idr where but someone said that aching back muscles could be do to under use and i did these as one to work on it, so far its worked the best.

[@SkArReD3297]

brother, the quality of your content is phenomenal. thank you.

[@ScottChristensenabc]

Excellent information as always! I’ve been doing the 5 Tibetan Rites a couple of mornings a week and one of the rites is a tabletop bridge dynamic motion so have transitioned into more full bridges as you’ve demonstrated. Im moving from a lithe Tibetan monk to a ballistic berserk Canadian spark plug with these modifications. I think you could come up with a totally revised 5 Tibetan Rite protocol and up all your followers gains!

[@xandrewvondiue522]

Yes please do a back bend progression vid. We've personally done the table top bridge for trand & field, but I've never seen it as beneifcial enough for a personal routine til you pointed out its benefits. It's always pleasant seeing new exercises explained in such detail

[@moversodyssey]

kzbin.info/www/bejne/eYrMhJKalrVomLM Already published it :)

[@sirpickljohn7691]

Wonderful video, as always. You always hit the comprehensiveness and advanced details that I look for in self-improvement. Thank you.

[@DevinsCalisthenics]

Great video! I'd like to add, if you have tight shoulders for the back bridge, try elevating your feet onto a stool or chair at a wall. The increased height of the hips/feet will allow you to straighten your arms as you go up into the bridge.

[@Robb3348]

your content is amazingly good. first you give benefits, then practical instruction; concise and to the point; accurate, directly useable information; awesome graphics; pleasant clear voice. I have benefitted immensely in just a week or two of looking through your videos and trying to put some of it into practice! Thanks so much!!!

[@moversodyssey]

Glad it was helpful!

[@8889]

Really glad I found your channel I'll be tuning into new content and catching up on the old!!!

[@mizukarate]

Learned bridging from wrestling in HS. I occasionally still do it but need to do more.

[@asantos704]

Please do a video on drop back from standing! We do several bridges in the Dharma yoga sequence - if you can include how to stand back up thatd be cool too.

[@prunelover]

This is great, I love the illustrations. I don’t think they distract at all (at least not for me). Thanks for this..

[@nieczerwony]

Yeah I do 100 back bridge press ups a day. I also do the back bridge crawl, although I am getting weird looks in the gym. I also do number of animal movements and other flexibility/mobility routines. My best routine when I have a limited time is to do back bridges followed by deep pike/Jefferson curls (with KB) standing on the box. Then will do some dead hangs with one arm hangs. Feel amazing after.

[@moversodyssey]

100 back bridge presses is impressive. I'm usually worn out after a few sets of 12. The jefferson curls are a great way to keep the back healthy as well, at some point I need to do a video on those.

[@nieczerwony]

@@moversodyssey Yeah I do them in sets also. 5x20 or 4x25. Yeah Jefferson curls are dope. Same as nordic dead lift.

[@yagzyalcntas553]

I did the table, my shoulder and wrists were fıne but my biceps streched soo much! and I actually felt my glutes too. Thnx!

[@moversodyssey]

The biceps is a common tight muscle with that position. It's one of the best bicep stretches I know, that and the german hang. Glad it helped!

[@magenta_leigh]

What a great video! I'd absolutely love to see the back bend progression video!

[@moversodyssey]

Glad you enjoyed it! The back bend video should be out tomorrow.

[@moviesrecaphere]

Hi thanks for the video, I appreciate your research, it is quite helpful. However, after performing yoga, calesthenics and bodybuilding for sometime now, I can confidently say these exercises are not meant for beginners or if performed by them should be done under a yoga practitioner, I have myself seen people doing(chakrasasna or shoulder stand) in a wrong way which leads to a disastrous result. U being so helpful for the yoga community and helping out people in general with these exercises and ur precise attention to details, I would recommend to keep such exercises under intermediate stage and or mention that they should be done under supervision. Again, thx for the videos.

[@Dragonfly3111]

Unfortunately not everyone can afford instructors or have them available where they live. I would hope most people use caution. If you are going to try it, then might as well follow his instructions. Could be way worse I guess. He's actually helping people be safe in my opinion by being thorough and explaining everything step by step. That's just my humble opinion

[@moviesrecaphere]

@@Dragonfly3111 💯.

[@ivans3806]

Great video, watching you draw really holds attention and allows for vivid visualization. Thanks for sharing your work!

[@moversodyssey]

I'm glad you find it helpful, I really love having an excuse to keep illustrating every week.

[@connectionista]

Not only valuable for the exercises but also sick beat in the background!💚🔥🙏🏻

[@jtotheizay]

Great video, please do a backbend one!

[@zeffery101]

I knew how to do a bridge since I was in 2nd grade cuz of a gymnastics class I was in and continued it throughout grade school cuz it impressed girls :). but during covid, I learned how to do it from standing by first going to an elevated level and then slowly going down. I basically learned it within an hour. Hardest part was getting over the fear of hitting my head on the floor. Since then, I've wanted to progress to a handstand from the bridge. Haven't gotten around to it yet.

[@OutlawMaxV]

Very unique way to explain exercises and their benefits, keep it up!

[@markramos9136]

Got my sub, really loving all of these, great videos for my exercise playlist

[@JRH6271]

I'd love to see you do a progression from standing into a backbend into a handstand, if there's enough votes for it.

[@machipohly]

I LOVE THIS CHANNEL ! Thank You

[@earthwombat]

you're so cool, man! Great info, great video, amazing cognition and thirst for knowledge!

[@imraandesai1935]

This is a great visual explanation video

[@mrsbootsworkouts]

Love reverse plank variations!

[@frb72artist]

As yoga a teacher, a portraitis and painter, I am delighted to find out this video! It is truly remarkable, original and excellent in terms of yoga teaching and it stimulates the imagination with your beautiful drawings. My compliments, bravissimi!

[@kevinlui8601]

Wow.. your presentation is top notch, very detailed and highly organised. Please keep up the good work. Subscribed 😜

[@angelferhati]

this channel should have 500k subs

[@judywebb8095]

Wow the explanation and visuals are so helpful …. I am so impressed!!!!

[@iresqu713]

Phenomenal as always sir.

[@LanceKangas]

Great video! If you're possibly making another, I would appreciate it if you did some research about exercising this and having Hypermobile-EDS. I'm able to do a back bridge, but also rest my forearms and elbows to the floor and have been treating it as more of an after workout stretch. I used to be able to lie on my stomach and bend my back so my feet would be flat on the floor in front of my face(don't think I'll do that again due to age). So, if there were any tips you find on how to safely expand your flexibility(especially with H-EDS), I will look forward to your next video! Thanks again!

[@hardlightme]

What a great video for back flexin! Thank you.

[@melissajon2011]

Amazing video!! You are only as old as your spine. Id love a part two for the back bend to the ground.

[@moversodyssey]

Just posted it actually :)

[@wzrd999]

Thank you!

[@stevenspithaler1979]

Thanks. This is very helpful.

[@Kaiser68]

Video and visuals are great, but please reduce the sketching volume. It's super distracting and intersects with the frequencies of your voice making it hard to understand what you're saying.

[@thebodykeepsthescore2828]

Don't like it/can't follow it? Go elsewhere, simple

[@aziztraore7026]

​@@thebodykeepsthescore2828geez, chill, there nothing wrong with some constructive criticism, not like he insulted the guy, just told him what can be done better In the next video and seeing that this is the top rated comment of the video, there a bunch of people that agree with him.

[@gokuryu]

I thought the same thing about 20 seconds in. It's an easy fix though.

[@haitembenh31]

And the background music too

[@RainbowKid0Hakuzo]

I was about to comment the same thing

[@leotamus9657]

I’d love to see the next progressions for this exercise!

[@refinethemachine]

I just found your channel today and these videos are phenomenal! I love the style and the concise info and walkthroughs. Great work bro! Thank you

[@pranjalm1238]

This way is better to understand rather than a practical video guide

[@user-qf7nc8md7w]

you should make one for burpees ive done 100 out of 5 sets few a week and just wanna learn benefits and biology enthusiasically

[@FihasiaTshirtStore]

Love it backbend please ❤

[@pricerowland]

Advanced bridge videos would be super interesting, since info gets scarce after acquiring your first bridge

[@Dragonfly3111]

He already did it!

[@Twisted_drip]

Love this work out. I usually do it after I do my verious plank work outs

[@brentwhite619]

Yes video to progress

[@Dragonfly3111]

He already did it!

[@zecollecter8747]

Great video. Would love to see the backbend progression. Subbed!

[@Nightrangersb]

Graphics are amazing

[@StratosFair]

Very good information. I can already do all of these so I'd appreciate a tutorial on the backbend !

[@nicosaloneftis6345]

Yes, please can we have the back bend :) Great vid

[@moversodyssey]

Already did it :) kzbin.info/www/bejne/eYrMhJKalrVomLM

[@mykolasjatautis3784]

great exercise :D There is also a possibility to perform bridge push ups dynamicaly or even elevated your feet on a particular surface :)

[@tstyleartistry]

Thanks for sharing. I think moving into this progressively from a wall supported handstand may also help... if you have good upper body strength. I've tried from laying down and found it a bit difficult. Please share your thoughts on the handstand method. I'm gonna try it.

[@moversodyssey]

I've never tried it that way before. I've arched back and put my hands against the wall in order to walk my hands down into the bridge. I really enjoy that method because it provides more movement and progression. I'll try the handstand method though, I'm curious now. Thank you for sharing

[@tstyleartistry]

@moversodyssey I've tried that as well...I like it. I'm working on handstands, so I thought I'd try combining the two and see if it helps with improving both. Let me know how it works for you.

[@matswallsten1628]

Love your content, so artistic and instructional, good tempo and it shows that you know what your talking about.. Thank you!

[@benarulanandam420]

Very nicely explained. The steps to start and progress is really good and safe. Thank you and keep up please 👍👍👍.

[@agaba5500]

very informative. but my favorite part is the anatomy sketches. you have a talent for art

[@300desmone]

Amazing video

[@ithrow2]

Yes! A back bend video would be awesome!

[@moversodyssey]

Already ahead of you :) kzbin.info/www/bejne/eYrMhJKalrVomLM

[@wincentyzkielczy9162]

Very good content, if I could suggest you something - get rid of the scratching noise in the background

[@samuelrios4583]

i always wanted to learn, and i just realized i can do one, thanks!

[@juliashoon]

great explanations, illustrations, and progressions! Is there a advanced backbend video yet?

[@moversodyssey]

Sure is kzbin.info/www/bejne/eYrMhJKalrVomLM Hope you enjoy it!

[@Charles-mv7sv]

Honorable Mention: The Crab Walk is another variation that could be included in the video.

[@brunodiaz848]

amazing content!!!!

[@jackjude]

2 in 1. Very good exercise to draw the human body, is to draw exercises. 👍

[@moversodyssey]

Lol, its honestly improved my ability to illustrate people by leaps and bounds. Was tougher and slower in the earlier videos, but now the illustrations go quick and smooth.

[@jackjude]

@@moversodyssey well your doing Leonardo proud, _even Shredder approves_ ;) Great concept.

[@KAMO99]

what an amazing video and style thank you

[@techno6467]

Kinda late, can you do a video on Bridge Flips and such? Asking from a wrestling point of view.

[@djj3357]

Maybe you arrived after I commented on the author of ('overcoming gravity'), Steven Low. This is what I need to go through next! Awesomeness! 💯🔥💪🏾

[@JickFincter]

I encourage you to look into Stu Mcgills research he actually has found that the bridge exercise damages the facet joints and causes issues later in life. Before you say this isn't true and lots of people do it think about how bad crunches are for the spine. Stu Mcgills research is all about rebuilding spines and creating antifragile strength.

[@Tutasu]

is it safe for someone normal go further to the contortionism movement that start in the bridge but arch the back so much so the head pass the feet? or does it damage the disks?

[@moversodyssey]

This can really damage the discs, so I would approach it with caution. The contortionist who learn this skill have to teach themselves to create a lot of axial extension in the spine as they do it to make space between the discs.

[@Tutasu]

@@moversodyssey if i stretch slow and do not force anything can i achieve it without issues? and i think you understood but in case my explaination was bad search "inosuke pose" or "mata-borrao contorcionismo"

[@moversodyssey]

@@Tutasu I think as long as your careful and listen to your body you will be ok. Just look up "axial extension" of the spine and be sure to do this just before you start bending. Best of luck

[@Tutasu]

@@moversodyssey ​ i searched but didnt found "axial extension" to do before bending like you said, i got differents things and all of them with "axial extension" name, can you send an example video or say how to do? if its just to create space between discs cant i just do like 5 sets of 10 sec dead hang to do it?

[@moversodyssey]

@@Tutasu Yea, the dead hangs help a lot with that. But you also want to actively create extension as your going into the back bend. Basically just try to make your spine as tall as you can to keep space between the discs as you start to bend.