How to Do Bridges for Beginners and basic Progressions

[@MrMichaelHenderson]

really appreciate your channel, lots of brilliant honest and intellectual advice.

[@RedDeltaProject]

Thank you Michael!

[@ScreaminMime]

Wow, a KZbinr who admits when he is beyond his field of expertise and STOPS! What a rarity, this is why I like this channel.

[@CBRONXY]

They truly are a treasure of calisthenics literature on the whole internet.

[@theotht]

Matt is like the only fitness youtuber who emphasizes so much on bridges

[@ibrahimismail8670]

Red delta project bingo sheet 1. Bridges 2. Tension 3. Fatigue 4. Calisthenics 5. Convict Conditioning 6.Center Line

[@RedDeltaProject]

lol. First one to get all six wins a toaster with my face on it :)

[@theotht]

@@daeuri I don't even know how u found this comment 5 years ago lmao

[@daeuri]

@@theotht Yours was only fourth or fifth from the top.

[@sullyb23511]

3:20 makes this guy a king. Humble as heck. Thanks, pal.

[@RedDeltaProject]

Thanks for the support William. I tried being arrogant years ago. It's so exhausting and draining to put up a facade.

[@hafizqayib6486]

Honest and humble! Such a rarity on KZbin, as mentioned by other commenters. Good progressions and enhancements for beginners, too. Thanks, pal!

[@RedDeltaProject]

Thank you Hafiz!

[@mr.potatohead6138]

honesty is much appreciated 👍

[@RedDeltaProject]

Thanks. i don't have the memory or smarts to try and trick people with a false image. What you see is what you get with my stuff warts and all.

[@AlphAndroiD]

I struggled with my weight and musclebuilding for over a decade... with ups and dowms. I tried nearly every form of diet and training method. I now stick to the approach of doing fitness everyday so it can become a habit and it works the best for me by far! Your content and the way you explain it, is the best I did receive like ever, no bs! So thank you Sir! You do a fantastic Job, wish you well!

[@mishrasidhant]

Mad respect for both sharing great progressions, and being so honest with your own limitations. I haven't seen that before from any fitness content creator

[@RedDeltaProject]

Thank you Sid, The way I see it, putting on a false face just takes too much effort. it's much easier to be honest once you've come to accept your challenges. Make it easier to move beyond them too.

[@ClarenceMain]

very refreshing to hear someone say I’m maybe not the best person for something. Kudos Man

[@tykjpelk]

I'm impressed that you didn't go on to the bridge progressions you're not comfortable with. It really makes me trust your advice. Way too many fitness youtubers go outside of their zone of expertise and it always makes me doubt them. Respect for showing integrity.

[@RedDeltaProject]

I appreciate that Simen thank you!

[@CamiloSantana]

i honestly lost the muscle memory after surgery. i got strength again but forgot those little details. that hamstring pull tip was exactly what i needed to get back up there. THANK YOU!

[@RedDeltaProject]

Happy to help and best of luck with your recovery

[@edoardoburlini8394]

My friend, I finally sealed it ! :-) The method I used is "brute force" [in Italian, we call it "doing things the ignorant way"]. I was reading a book on the sofa, then I suddendly decided: let's do it! And it worked. It happened 5 mins ago, and now it's midnite, here. Take care ;-)

[@RedDeltaProject]

Woo hoo! Rock on Edoardo! Stay strong and lead by example my friend!

[@frangouchc943]

Matt Furey was, is a big endorser of the back bridge as well.

[@RedDeltaProject]

I used to follow him back in the day. Wish I paid more attention to him that's for sure.

[@sunssoliloquy4019]

This exercise is so very very important. I tell my son and everyone to do this usually start of a workout or a run.

[@fantasthenics]

Got lots of wisdom here, started including these exercises in my weekly program! 🤟🏽

[@timwillits3795]

Great instruction, a lot of appreciation and gratitude for it, THANKS!

[@aimhigh1579]

good job on the thumbnail Matt! nice video also. learned something today!

[@DarkAloneMan]

Yay ! A new Matt's video :) Full of usefull tips as usual. Thank you

[@ghofranebrahmi5924]

Thank god there is no intro 😢❤️🙌straight forward.. Thank you for all the infos..

[@SuperAlfaDogg]

As part of my yoga practice I've found that if you put a foan roller against a wall I can go all the way up. The only limiting factor with me to get all the way up is in my wrists. The foam roller allows the body to elevate much higher. Try it!

[@DChris3]

Thank you very much. I will add this to my routine and try it tomorrow!

[@faisalbinmahfouz4734]

Best coach on youtube

[@RedDeltaProject]

Thanks Faisal Bin Mahfouz!

[@agileduck5773]

This is by far my favorite KZbin fitness channel. My yoga teacher says you should avoid tensing you glutes during the bridge as it can result in back damage; have you got any views on that (she's been doing full bridges for a while)

[@RedDeltaProject]

funny, I would suggest the opposite. I find too much tension "pools" in the lower back if the glutes and other muscles of the posterior chain are not active enough. A lot of times, low back strain is from not enough tension to extend the hips which is what your glutes help with. hamstrings too of course.

[@agileduck5773]

My understating is that too much tension in your glutes rotates the legs out which causes the legs to take less of the strain and the back more. its important to keep the legs straight; too much tension in the glutes inhibits this

[@ASKaaron32]

Cali movement! I know that one, good recommendation, thanks for the good video.

[@minaibrahim4127]

Sir sir, I don't mean to sound rude at all, but is it possible for you to talk more specifically about the position of your legs to your shoulders and so on? (for e.g, for this exercise, have your feet at the width of your shoulders for optimum movement and comfort) and etc, thank you so much for the great videos, I am a 16 year old who just started weightlifting and would love to incorporate calisthenics in my life 💪❤️💯

[@arthurgenesis9541]

Thanks.

[@onceuponthecross1]

Matt you could throw in some feet-on bench lying bridges, very nice exercise, i don't know how it fits in to those progressions but works the posterior chain hard.

[@IrishGrip]

Thanks for the great information!

[@RedDeltaProject]

You're more than welcome Declan .C and thank you very much for watching :)

[@mmafan3]

Thank you, Matt..

[@RedDeltaProject]

You're welcome

[@x_kenpachi_11]

Thanks

[@mikej5708]

How is bridging exercise performed? In sets of 3 x 8-12 or can I do like 10 in the morning and 10 in the evening? Thanks Matt, quality channel/videos!!!!

[@RedDeltaProject]

You can treat it like any other dynamic move like push-ups and pull-ups. Doing a little each day is a good idea though to loosen up the front of the body and wake up the muscles along the spine.

[@frangouchc943]

Matt, your videos are great. Do you offer a product that is a compilation of your KZbin instructions? thanks.

[@RedDeltaProject]

Not yet, but I'm sure it can be something I'll work on sooner or later.

[@rob3662]

I opened youtube to comment on one of your other bridge videos or to email you because I switched to straight bridges and can't get my hips right up. But by the look of your laying bridge I need to work on those some more, then do table bridges. Great timing :)

[@frpayawal]

I've recently discovered your channel and I am enjoying the content youre putting out. You keep mentioning Convict Conditioning so I got interested and checked it out. How long did you follow the programs there? Are you still doing them?

[@RedDeltaProject]

My routines are still very much based on the routines in CC. My current routine is very close to the Good Behavior routine. I also incorporate some ideas from C-Mass (goo.gl/TcKqsp)

[@IgorKalember]

Awesome video as always Alan

[@RedDeltaProject]

lol

[@xxColtyxx]

Hey Matt ! Could you show us how to perform some of the safer neck bridges progressions - wall neck bridges, incline, tabletop. I know you said to treat them as isometric exercises so that's what i've been doing. But which muscles should I tense ? I figured if my forehead is on the ground/wall/table I should sqeeze the muscles on the front of my neck and if my occiput is the contact surface I contract the back of my neck + the traps. Is this good or should I just drive the tension in the entire neck, jaw and traps regardless of the neck side being trained ?

[@RedDeltaProject]

I think you're right on the money. It might be good to tense the whole neck, but I haven't tried it so be my guest and experiment with it.

[@nelsonbit]

hey Matt, really liked this video, i wanna join the "world" of bridges but i have shoulder mobility issues. you said you have them too, and a few months ago in another comment you told me to check out bridges for shoulder mobility (in my case, i have problem in reaching the overhead position). how should bridges help me in this?

[@RedDeltaProject]

As I discovered, my "shoulder mobility" was actually due to being slightly kyphotic with slumped shoulders. Bridges, like the table bridge, can help teach you how to pull your shoulders down and back which allows your shoudlers a lot more freedom of movement.

[@nelsonbit]

RedDeltaProject thank you, i never thought about this but I'm kinda kyphotic, i actually have always been. definatelly will work on this, hope to solve my problem asap so i can get that handstand! thanks again

[@joaopaulooh6135]

Hey Matt, When you say “pulling bridge” do you meam almost link trying to grab the ankles with the hands kind of sensation? Or bringing the hands and ankles closer together, to facilitate the pulling in the waist? Have a good one

[@RedDeltaProject]

Exactly, it's sort of like you're trying to curl yourself into a circle. nor ether feet and pull the shoulders (I find that's easier to think about) toward the feet.

[@joaopaulooh6135]

@@RedDeltaProject thank you Matt. So I assume that legs training also have that element of activating The posterior chain. However, I feel that in regard to the leg, there is an element of internal rotation whereas in the arms there is an element of external rotation to activate the right muscles. In the video you discussed the TFL, you mentioned that internal rotation of the leg, that's exactly what I feel I got to do in order to let my adductors fire and to do a narrow squat, for example. Am I right on that perception?

[@RuYevon]

Are bridges better than reverse plank? It looks similar

[@nicolerehn4108]

Can you help? I have a daughter who can get into bridge but struggles with doing bridge walks. Any tips or tricks?

[@RedDeltaProject]

I would employ shifting bridges, where she shifts her weight left to right and from hands to feet in the bridge position. That will be a good intermediate step between holding at the top and walking.

[@fabiz8602]

Do I return to a seated position at the end of the movement or do I keep my Butt just slightly above the ground? Great video btw!

[@RedDeltaProject]

You can return to a seated position but maintain the tension in your hamstrings and glutes when you do so. Try not to relax

[@fabiz8602]

Ok thanks a lot for the answer!

[@jon636374]

Hi matt. Is the straight bridge a decent ab exercise as well?

[@RedDeltaProject]

It can be, from what I understand bridges are meant to involve the abdominals to at least some degree, but I haven't built the coordination for that just yet. If you can get your abs working on them you're more advanced than I am.

[@andreashober6508]

doing one leg bridges on shoulders feel better for me than table or the 3rd you mentioned

[@marloncrispatzu1509]

hey matt i ve noticed that recently you have starte to use gimnastic ring. what do you think about the false grip ? a lot of time ago in your videos you said that rings don't suit well to our hands

[@RedDeltaProject]

yea I'm exploring the rings again, I'm liking them a lot more than I used to, but still not sure if they are my go-to weapon of choice. I'll be making videos on this in the near future.

[@sullyb23511]

Is there a workout that you could program for this exercise, like you did with ab wheels rows?

[@RedDeltaProject]

I have several. Check out the "extension chain" playlist for micro workouts or just search "hamstring" on my channel and you'll come across several workouts and training ideas that will use these techniques.

[@nicholaskoenig3106]

These are so hard...what good is strength and power if I have no ROM?! #gettowork

[@steveball8056]

Do you still include grip/neck/calf work into your training regularly or not so much?

[@RedDeltaProject]

I've slacked off on the neck stuff just from being lazy but the grip and calf work are still regular parts of my routine.

[@michelef406]

In convict conditiong the straight bridge is done with the arms really close to 90 degrees with the floor and this makes the movement impossible for me. If I start as you do in the video, with the arms a little bit back, I can do the exercise properly. Should I strive to do it the same way it is depicted in the book or it's just that I'm taller/shorter/have different leverages and I can keep doing it the same way?

[@RedDeltaProject]

Both are fine. With calisthenics, start doing the exercise as you can, and then process over time.

[@thomasreali4003]

Hey Matt, how often to incorporate rings into your calisthenics training?

[@RedDeltaProject]

I playa round with them almost each day but I must admit my normal routine doesn't use them very much at this point. I'm still very much on the Big Six from CC and that stuff doesn't use the rings. That might change though.

[@chayoto]

I've seen Bret Contreras and Jeff Cavaliere use frog bridges. When do you think we could switch up with this variation, if at all possible?

[@RedDeltaProject]

For sure, there are many bridge variations out there and there's a lot to be said for experimenting to see what works best for you.

[@chayoto]

Thanx, Matt. You're awesome. Paul Wade should be really proud.

[@stonecoldanders]

Hey Matt, whats your take on doing bridges when you have spondylolisthesis? Pretty much all bending aggrevates it for me :(

[@RedDeltaProject]

They may be problematic for that condition and may need to be avoided. I would consult with a physical therapist to see what they recommend as the best course of action.

[@nurseingtim]

Just subscribed purely because of this reply!

[@RedDeltaProject]

Thanks for the sub Tim and welcome.

[@piyushdwivedi7195]

My hammies cramp very easily, any tips?

[@bthunder5688]

In Convict Conditioning Paul says you should start bridges after mastering lvl6 of squats and leg raising. But he doesnt say exactly why. Is it ok to start with the first stages?

[@RedDeltaProject]

For sure. It's partly because you want to make sure you build the hip strength for balance but these days it's not much of an issue with everyone sitting so much

[@bthunder5688]

@@RedDeltaProject Cool thank you. Yes, I really sit alot... So I will start bridges today :)

[@shinedown394]

I've heard those hyper-extended bridges can cause some issues if made into a regular routine. Any thoughts on this?

[@RedDeltaProject]

I file this idea under the other notions that a certain exercise can cause issues like dips causing shoulder issues or lunges causing knee pain. In such cases, it usually due more to user error or a pre-existing condition that's more to blame than the exercise.

[@shinedown394]

Understandable, thank you. I don't mean this to make argument but for an honest question: is there a normal or fairly frequent use of this motion? Except dodging a bullet like Neo, I can't really think of any right now haha.

[@Cordony366]

I'm doing supermans for back training in my core workout, can i substitute them with bridges? Its difficult to make the superman more challanging after some time.

[@RedDeltaProject]

Sure, but I would go easy for the first few weeks and not take the move to a super high level of fatigue to let your back muscles get used to working that way.

[@donalvarez4006]

Hello, I am currently on step 2 of convict conditioning (straight bridges) and my wrists are killing me. Should I turn my palms horizontally?

[@RedDeltaProject]

Certainly try different hand positions. I always point my fingers out to the side. You can also try these simple techniques to build resilient wrists: kzbin.info/www/bejne/oGOui42ZqcSDoLs

[@donalvarez4006]

@@RedDeltaProject Thanks, Matt. I will try that.

[@christianheumoes7533]

Hey there, I just progressed to stage 2 of the CC program too - and discovered to have some shoulder mobility issues as well. After trying the straight bridge I went back to table bridges right away and it works somehow (got to 2 sets of 13 and an additional set of 30 shoulder bridges after 2 weeks) but the shoulders really are the issue here. Now I’m wondering wether the exercise itself is sufficient to improve my shoulder mobility or if I should add some other specific training? Any advice is very much appreciated - as all of your content btw. Thanks so much!

[@leedsunited4872]

How you hurt your shoulders weights?

[@enterusername7746]

The 2nd and 3rd excercise gave me bad shoulder pain for weeks.

[@RedDeltaProject]

Started off a bit aggressive there. These are aggressive shoulder mobility exercises, plus they do require proper alignment. As I tell clients, exercises don't cause issues like this, they expose them which means you stumbled on something that needs to be addressed and these are just what you need. Just not done in that way. Heal up, rest up and come back and be more gentle next time. Nice and easy for a while with the ROM and intensity.

[@enterusername7746]

@@RedDeltaProject Thanks for your answer. Really appreciate your work and the sharing of your knowledge.

[@EREZDRUMMER]

How you add weight for this? Because full bridge is not an option 😬

[@RedDeltaProject]

Adding weight is done with weight on the hips, either a weighted belt, or a belt attatched to a cable machine. But aside from weight, there are plenty of other ways to add resistance which is really whats important. here are some ideas: - Place more weight on one leg or try single leg variations. - Elevate the feet on a low ledge or step - Place the feet on a slippery surface like on a hardwood flood while wearing socks - Do all three by placing your feet in a suspension trainer

[@robertromero8094]

Damn im very muscular and i couldent even do step 2! Love it

[@RedDeltaProject]

I hear ya Robert, I've been learning more about to dial in the tension in my posterior chain and have regressed by techniques a lot too. All part of the growth process.

[@CaesarT973]

Vanakam 🦚

[@OBENSquad_21]

Would this help with lower Pain ?

[@RedDeltaProject]

It can, be sure to keep your glutes and hamstrings tense to pull the stress from your lower back pain into the back of your legs.

[@4himsanctified]

and Tom Merrick's page (body weight warriors)

[@tamerofhorses2200]

My shoulders appearently lack flexibility. As I go up with the straight bridge, my shoulders strain too hard to take a straight shape. Now It isn't too hard, but it's still a bit annoying to feel the strain as I'm trying straighten my abdomen.

[@RedDeltaProject]

Yea, these moves are great for shoulder mobility. I never had mobile shoulders till I made these moves a staple in my routine.

[@ajith1997]

Is its refuse belly too!

[@Iam-Sergio-Faria]

I wamna ask i few question?

[@mtsanri]

Where do gymnastic bridges fit in with all this?

[@RedDeltaProject]

Those are the next level up from this. I consider those to be a bit more of a "back bridge" and these are more on the lines of "hip bridge"

[@JimmyVu415]

Do these help with snapping hip syndrome? 😩

[@RedDeltaProject]

They very well might. I find bridges help with a lot of hip issues that people struggle with for years.

[@Angelo-z2i]

I can't seem to feel enough tension in my back unless I do static holds

[@RedDeltaProject]

Very common. It's always easier to engage a flexed muscle, but it's more difficult as the muscle stretches. Try flexing the muscle hard and then hold the tension as you move away from that position. It will take some practice but will make a big difference in how the exercise feels.

[@One146]

SL versions?

[@jayjalloh3912]

Does the 2nd variation also works on rear delts, because of the arm stand?

[@RedDeltaProject]

Yep, triceps too!

[@carlosgonzalezbarco4026]

1 comment hi, what are your thoughts on teenagers doing a cutting phase I wanna cut a bit for the summer but they say I should t cause I am growing and my hormones. .. it would just be a 2500 calories per say diet I am 15

[@onceuponthecross1]

people are right. eat a bit less and walk more if you want to lose some weight. add some easy calisthenics if you like. "cutting" means you have built a solid base of muscle and you drop fat to show it off.

[@carlosgonzalezbarco4026]

Yeah but they say that its bad and if u are my age I dont really know if u are cualified to give me advice Still, thanks

[@onceuponthecross1]

it's not very complicated guys. eat a bit less, move a bit more. the body burns fat all the time so it just needs a little push. the word "cutting" implies more drastic approaches that are not very suitable for your age. it also impies that you have already made some good muscular gains.

[@RedDeltaProject]

Depending on your weight and height 2500 should still be fine.

[@carlosgonzalezbarco4026]

182 cm 70 kg, between 25 and 12 body fat, probably around 17

[@drumrit]

He looks vaguely human and I love him :D

[@RedDeltaProject]

Thank you Amrit, good to know my assimilation among your species is going well.

[@SuperAlfaDogg]

Hands positioned on the foam roller.

[@DylanFowler]

Photo one is good but two and three sucks off eggs. The back neck vertebrae are not supported and go off on a tangent. It's the same with back squats you need your neck in line with your spine to avoid injury time. On a squat my eyes are focused about a meter off the ground rather than eye level. Mark Rippetoe and Starting Strength talks about this and much more.

[@RedDeltaProject]

Good catch. I was also putting some more emphasis on bringing my shoulder blades back with those two variations so was probably bringing my neck forward in an attempt to compensate.

[@DylanFowler]

Yeah I noticed, sometimes you just have to make the best out of the particular Asana you are trying to demonstrate.

[@carlosgonzalezbarco4026]

when I do those table bridges I only feel the tension on the triceps

[@andreashober6508]

Carlos González Barco same but also a bit on the hamstrings

[@RedDeltaProject]

Give them time, your triceps will get stronger and no longer be the weak link in the exercise.

[@carlosgonzalezbarco4026]

Its not that they are weak cause I can do many reps... Might be that they are weak but I dont think so

[@bobklenke5328]

Hey you missed something important how many reps do you start out with being new at this. good grief .???????????????????

[@RedDeltaProject]

Oh that's simple. Do any many reps as you can without struggling to maintain your technique. Ideally somewhere between 5-30 reps should work fine.

[@Xclusivedaroc]

Lol

[@mug7703]

When I try to tense/pull/contract the hamstrings in the first progression, my hamstrings cramp. Any idea what's happening there?

[@RedDeltaProject]

I had the same issue. They are just not used to working that hard and need some time to become conditioned. Try tensing them less tightly and gradually increase the intensity in time.

[@davinderkaur4206]

first.