The Most Underrated Exercise

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[@SynapseCyberpunk]

I finally did a proper one today! After weeks of progressing!

[@isaiares]

Let’s goooo

[@Yassinesait]

Niiiice

[@justexist841]

Only weeeks lol my shoulders mobility needs some work so it’s been a journey for me

[@michaelkrull3331]

I've watched dozens of calisthenics videos and so far this is the only one that covers the bridge in any kind of depth. Thank you very much.

[@Dee-ye2dk]

I've been doing this for a week now minus the the back and forth movement. But it's more like a stretch for me. Feels amazing

[@JH-zr8lo]

Thanks, great tutorial for attention to my least favorite area to stretch. I really like the safe progressions for accessing and improving mobility up to also liked that you had a female demo to show the proper form.

[@randywischnewski373]

Your videos are very helpful, concise, and easy to understand. Thank you

[@Yunoshi]

Officially you became my favorite channel ! great video, with right amount of info and demonstrations. THANK YOU!

[@hiphopinfukuoka]

Thanks for this video! I think this is the channel for people like me who enjoy the SWO and yoga! It's nice to see the combination of the two sports here. Both are important and healthy for our bodies. Again thank you! Tim!!! Fukuoka Barstarzz

[@kclopata]

You guys do such great work and have really helped me in my calisthenic journey. I hope I can make it over to Germany and train with you all one day!

[@shabaddeepsingh6577]

wow thank you for making this video...I remember leaving a comment and I'm so glad that you made a video on it. Thank you

[@irazorn3712]

I LOOOOOOVE back bridges! Best exercise for back and shoulder mobility and strength. And you can make it look beautiful too.

[@hozettes]

Thanks for sharing this and the progression so I can start with the basics.

[@lkeaboy]

I did 11 reps of back bridge push ups in a row today. That was cool. Great exercise. I feel so "open" after doing it.

[@Akshngrrl]

What a great video. You explain things so well. It's interesting to learn about the difference between flexibility and mobility... I appreciate all the information!

[@tanujathavale9012]

Love your videos! I’ll buy your programs when I can afford them! Keep the great work

[@vickyraghav9333]

I am inspired from you for body workout . Thanks for giving us lot of knowledge about exercises .

[@ilustradorel-javi5566]

Fun "fact", going to the bridge straight from a standing position is one requirement to be a warrior monk at shaolin. At least acording to Ranton.

[@MrTouchFish]

That glorious new beard. Now I want a collaboration video with Al Kavadlo.

[@TYR0T0XISM]

One of, if not the best fitness channel around.

[@aquileslame6897]

1:30 this was so smoth I thought he reversed the video.

[@Qiuty12]

quick tip here, i am a gymnast and landing on your tip toes in a bridge from a handstand is actually really bad for your spine, You have to land with a flat foot, not like direcctly but transicion into one really quickly as you fall

[@tpal3243]

can you explain why? Maybe it's obvious but I don't get it

[@tiagomachado5360]

@@tpal3243 I'm not really sure but when I started I made that mistake as well, and after I stabilized the exercise with the purpose of landing with the whole foot on the floor I realized that most of the pressure that I was putting on the lower part of my spine went (almost) all away. So maybe by using your toes only you're activating or at least applying pressure on the lower spine, and many said that most of the injuries/back problems are related to bad practises related to the spine, mostly lower half. Correct me if I'm wrong btw.

[@RamirezGold]

I think this exercise looks unhealthy and unnatural no matter what. Human body is not designed for back bridges, imo.

[@fernandosulantay]

@@RamirezGold is stupid but i just dislike this kind of comments so i am gonna reply. If the body wasn't made or designed to made this kind of movement why infants, baby's, toddlers etc can normally do back bridges without problem until they reach a certain age, so, if we born capable of moving in those ranges of motions but we loose te ability due to a lack of use or putting ourselves in that position, isn't that an atrophy more than a lack of desing? That you are not capable or that your Body wasn't specifically able doesn't made regular homo sapiens are not, just look and ask little child's to do back bridges, is natural, i am pretty good at jiu jitsu because i have a great hip mobility and feel quite comfortable moving in the rages of motion inverted or with only my head or shoulders on the floor, i just did it as a child and never stopped, so i didn't lose the ability, okay, it worked, i got tired and i want to sleep now, thank you very much ^^

[@RamirezGold]

@@fernandosulantay You make a good point besides your insults. However, it could be a fallacy to conclude the natural range of movement of adults from that of infants. They have a completely different physiology. An aduldt with the proportions of a baby would undoubtly look extremly funny. That does not mean that you have to be wrong, but the argument you are making is just deceptive.

[@tranthanhphong7825]

You are my favorite exerciser , Alex.

[@TheMedohero]

Thx a lot man I really needed this video. Keep up the good work .

[@cschott]

keep up the good work^

[@jimihenrik11]

Damn it, a wihle ago these videos gave me extreme motivation for my training, but sometimes i just feel like i will never ever reach this level of strenght and mobility after watching one of your videos.

[@MrPolska223]

Hey man I know you commented this three years ago, but the key to success is positivity. You have to believe in yourself even if the target seems so far away. Instead of focusing on only getting to that big target, set yourself small targets to help you keep going. Once you reach those small targets you’ll feel motivated and disciplined and by the time you know it you’ll get there. The best part of this is not the outcome, but the journey and discovering yourself ;)

[@LoStone1981]

@@MrPolska223 love this entire comment. Thx 💕✨

[@ASDPOWER]

Awesome vid super simple and direct!! easy to apply.

[@jesusbeyuma4581]

thank's for doing the videos dude! it's awesome,i'm a big fan.

[@smoofwah3552]

When can we expect to start running in that position?

[@addy1294]

lol

[@ienjoyapples]

That requires mobility, flexibility and a healthy amount of demonic possession.

[@SmokyTheDragonTFT]

@@ienjoyapples hahaha

[@OZSA87]

omg I'm chocking, what an epic comment :))

[@smoofwah3552]

Dang 4 years flies by

[@MusicHeaven107]

you are awesome thank you

[@videkrajnc]

Thank you! Your videos är zie best of zie best.

[@jimrustle77]

Awesome as always guys, thank you!

[@Tacka4Fun]

Awesome as always!

[@residentgeardo]

Great informative video as alway! The new Al Kavadlo style is cool, too!

[@EdenMardix1]

Great video!

[@CrystaTiBoha]

I've been doing bridges for years thanks to the Convict Conditioning books. Last year I started doing the one-arm version (not mentioned in this video) and I like it more, though. The video showing it is Ido Portal's "One Arm Bridge Push Ups". The thing that I like about it the most is that it feels like throwing a real slow, triceps-dominant direct knifehand/hammerfist/knife from upper to upper section, moreso than any other exercise I know, so I think it's a real good practice for improving striking power.

[@dreamy_bumblebee]

Have you noticed any lower back hypertrophy or hypertrophy in your posterior chain directly from doing bridges? I'm asking this under assumption this the only exercise you did for your hams, glutes and lower back.

[@TheRealDyscyples]

My 7 year old does them daily with either hand

[@eduardsokoli1404]

great as usual ...thank you Alex

[@user-qy1yg5ok8r]

Thanks man; that a real good exercise. ... it really helps

[@jobehergo]

Thanks Alex , I notice that you started position shoulders from the ground is in external rotation. That’s very appropriate for the scapula whose movement goes towars an axillari scale. That’s is the base of the scapulohumeral rhythm. Maybe people with stiff shoulders could benefit with this started position.

[@salgramarak4749]

Thank you I really can't do back bridge but all these exercise help me alot.

[@sulista-consulting]

Amazing, respect from Czechia!

[@balancedudu2745]

Finaly a channel that shows Bridge! Nice video!

[@claudiachiarini5161]

Great explanation of the progression. Wow

[@user-zb2hu9yh5x]

ありがとうございます！

[@nephew_tom]

“Most people need an additional mobility and flexibility training to reach the maximum range of motion”. Where can we see that training and exercises, please? You guys are awesome.

[@fctylerfc]

yo, just check their other videos for mobility.. I am on that lane now. You have things like deep squat with reach, downward dog for shoulders, some weird tantra position for hips and many more. Best. Channel.

[@salmansana3997]

Alex you are unbelievable keep going I am waiting for your perfect one hand stand 👍😊😊😊

[@Famulus]

Seitdem ihr das Handstand-Video erstellt habt, übe ich auch an der Brücke! Es war anfangs eine wahre Herausforderung, die Brücke für nur 30 Sekunden zu halten. :D Danke für das Video, so habe ich noch mehr Motivation und weitere Variationen zum Üben! :)

[@harlock464]

Simply wow, you make it seem easy

[@carsonjamesiv2512]

I GOTTA DO LEARN TO THIS!!

[@jpberr]

Great stuff!!

[@michaelwarnock9541]

I love this channel :)

[@thewise3138]

excelente como siempre A1... The best

[@shambs008]

As always another amazingly brilliant video, but would be even more glad if u guys could mention the no of reps n sets for beginner, intermediate and advanced people, thanx

[@AnimeVideoEditor]

Ach du kacke habs gerade probiert, was für eine Übung! Danke das kommt auf jeden fall in mein Trainingsplan! Weiter so !

[@vibrantvoid8568]

this exercise is the perfect correction for every part of your body

[@rajeshghosalkar6746]

Thanks Alex for this informative video

[@arbidag]

Awesome tutorials guys 👍👍

[@DenDhur]

holy shit his body is perfection

[@MaxeW_SW]

If you think that , you should look like crap

[@rollo6292]

He should look like crap? Why should he?

[@jonijokunen3542]

not everyone wants a mr. olympia-physique

[@MaxeW_SW]

I never talked about that , he thinks the physic of the guy in the video is perfection ... I simply disagree

[@steficristian6003]

Why do you disagree

[@taavettivaltamo8737]

Really helpful tutorial!

[@Hadrada.]

I back has reversed curves and I'm a builders so always leaning over working a lot , I had a lot of problems lower back pain where the ligaments were getting stretched , anyways a chiropractor made me a lot lot better but one day I saw a picture of someone doing a bridge and thought I need to do that as it is the complete opposite to leaning over since that day I did it my back pain is gone 👍🏼

[@charleslm9635]

Excellent ! I was looking for a calisthenic exercise for the whole posterior chain ! Wonderful against rounded shoulders, kyphosis etc... Thanks !

[@PotatoStrong]

Great job.

[@rasta_cane]

Stellar work there.

[@tamer6893]

OMG the Last move from El Eggs was SO FUCKING COOOOOOOOOL. I wonder if i'm gonna learn it someday lol

[@ahmadismail4620]

great video , calisthenic movement is the best channel in youtube site

[@nabeelcollection8172]

beautiful and didnt know it before this vid

[@stevechatha4533]

Damn... he makes it all look SO easy!

[@CookingLessonsforDad]

I will give it a try!

[@jeetsb]

Thanks for the video, You can also mention the parent yoga pose, Urdhva-dhanurasana, which also has variations for mobility and flexibility.

[@doommuffinz5276]

Aaaah my wrists 😵 I havnt done this since high school

[@thetruthalwaysscary]

Excellent.

[@engabdelfattahalzain55]

Nice video 👍🏼 Also nice beard Alex 😁

[@funofboredom]

I was going to say if you can't do a back bridge, you can start with wall walking but then you say it in the video. Seriously, best body weight exercise channel on KZbin.

[@MohamedNadjmo]

thank you

[@jrp7594]

Hii Sir I have seen ur all videos. All the exercises or workouts u do are too easy for u. Pls post a video for ur daily workout routine.

[@paulhurst8113]

Nicely explained ;)

[@anujmalviya]

Hi This Requires lot of practice to reach this level. Good job.

[@herahad99]

Diggin the beard El Eggs

[@gungnir3926]

calistenics is just so supirior to all other sport. it is the purest form of movement, in the areas it focus on, not so much long distance running but those combined and you have everything that would be useful in the real world.

[@andrewreynolds2727]

That a well balance experience

[@Tuxcz]

Thanks Alex.

[@eikon7001]

Very nice demo, and I like the new beard. Peace out.

[@Joannabanana1989]

I injured my back from bridging too often (maybe 3 times a week) so definitely don't do it daily!!! I don't think I will ever be able to bridge again due to the inflammation in my vertebrae.

[@insolubletoaster8133]

will you be doing a more in-depth progression video for this?

[@eman5331]

so many good exercises

[@sheriffyodie7390]

Hi, great channel... Can you do a video on the best stretches for beginners please? I have a lot of tight, restricted muscles which I need to work on in conjunction with my workouts.

[@MichaKikowski]

nice beard Alex!

[@sergekamga4512]

Thanks Alex

[@hasen1957]

Fantastic! Finally I find a bodyweight exercise for back muscles that can be done at home with no equipment what so ever! Thank you so much1

[@tmapplesgaming2271]

Assisted Victorian hold, handstand push-ups and planche all hit the back muscles.

[@joshuakelly997]

Thank you

[@onceuponthecross1]

man, that shoulder mobility. damn

[@adrianlechuga43]

we used this in wresling to stretch and warm up.

[@cionnar]

Bridges were so easy back in grade school PE class, lol. Now, with years of habitual laziness behind me, I can’t do one properly for the life of me. On the other hand, I guess I can’t complain about the extra challenge, heheh.

[@robletos666]

Sou fã!

[@Harnas31]

ok, that is my personal challenge for next month

[@DakiSTS]

Man it's so true I always overlooked the bridge and now I try to work on it for handstand. Great video.

[@macknumber9]

The most underrated KZbin FITNESS CHANNEL!

[@macknumber9]

@Feliĉa Porko it's not how many subs...

[@andrewreynolds2727]

I''ll have to try it

[@dprcontracting6299]

Nice one Alex

[@leesanghwa8175]

1 00:00:01,349 --> 00:00:05,046 The back bridge is one of the most underrated exercises. 백 브릿지(back bridge, 척추 걸치기)는 가장 과소평가된 운동 중 하나입니다. 2 00:00:05,071 --> 00:00:08,895 Everybody knows pull-ups, dips, push-ups, and squats. 풀업(pull-up, 턱걸이), 딥(dip, 하강), 푸시업(push-up, 팔굽혀펴기), 그리고 스쾃(squat, 쪼그려 앉았다 일어서기)은 모든 사람이 알고 있습니다. 3 00:00:08,927 --> 00:00:12,849 But people often neglect the benefits that back bridge can give you. 하지만 사람들은 종종 백 브릿지(back bridge, 척추 걸치기)의 이점을 간과합니다. 4 00:00:12,874 --> 00:00:17,333 The back bridge is a whole body movement which targets your posterior muscle chain 백 브릿지(back bridge, 척추 걸치기)는 뒷면 근육 사슬을 대상으로 하는 온몸 운동입니다 5 00:00:17,424 --> 00:00:21,356 while it mobilizes and stretches your anterior muscle chain. 앞면 근육 사슬의 가동성을 개선하고 늘리는 동시에. 6 00:00:21,412 --> 00:00:22,560 When you do a back bridge 백 브릿지(back bridge, 척추 걸치기)를 수행할 때는 7 00:00:22,594 --> 00:00:28,492 you use your shoulders, your traps, your erector Spinae, your glutes and your hamstrings, 어깨, 등세모근, 척추세움근, 볼기근 그리고 넙다리 뒤 근육을 사용합니다, 8 00:00:28,552 --> 00:00:34,158 while you stretch your pecs, your abdominal muscles, your hip flexors and your quads. 동시에 가슴, 배 근육, 엉덩관절 굽힘근 그리고 넙다리네모근을 늘리면서. 9 00:00:34,184 --> 00:00:38,814 Before we go to the progressions we show you how a back bridge should look like. 발달 절차로 넘어가기 전에 어떤 식으로 백 브릿지를 해야 하는지 보여드리겠습니다. 10 00:00:38,878 --> 00:00:41,801 There are different ways to do a back bridge. 백 브릿지를 하는 데는 여러 가지 방법이 있습니다. 11 00:00:41,865 --> 00:00:43,598 To get into a full back bridge, 완전한 백 브릿지 자세를 취할 수 있으려면, 12 00:00:43,623 --> 00:00:49,654 you need a good mobility and flexibility in your shoulders or in your lower spine and hip flexors. 어깨에 또는 아래 척추와 고관절 굽힘근에 가동성과 유연성이 좋아야 합니다. 13 00:00:49,783 --> 00:00:54,994 But when it comes to the perfect back bridge you should focus on a mix of all three. 그렇지만 완벽한 백 브릿지를 하려면 이 세 가지 모두(어깨, 아래 척추, 고관절 굽힘근)에 집중해야 합니다. 14 00:00:55,075 --> 00:01:00,111 Of course it always depends on your goals as well. 물론 언제나 이것은 여러분 자신의 목표에 따라 달라지기도 합니다. 15 00:01:00,301 --> 00:01:07,876 You can also use a back bridge for strength and mobility training without reaching the biggest amount of flexibility and mobility. 여러분은 또한, 최대 유연성과 가동성은 달성하지 않으면서도, 근력 강화와 가동성 훈련에 백 브릿지를 사용할 수도 있습니다. 16 00:01:07,994 --> 00:01:11,406 But try to achieve a balanced proportion. 하지만 균형 잡힌 비율을 달성하려 노력하십시오. 17 00:01:11,485 --> 00:01:16,672 An extreme spine mobility is not a must-have when it comes to a healthy body. 건강한 몸에 관해서라면 극단적인 척추 가동성이 꼭 필요하지는 않습니다. 18 00:01:16,758 --> 00:01:18,983 Before you start working on your back bridge 백 브릿지 훈련을 시작하기 전에 19 00:01:19,008 --> 00:01:26,325 you need to warm up really well just like for every other workout. 다른 모든 운동과 마찬가지로 웜업(warm up, 근육 덥히기)을 진짜로 잘 해야 합니다. 20 00:01:26,903 --> 00:01:37,905 There's a very nice warm-up exercise that you can do if you have some experience with the back bridge training. 백 브릿지 훈련 경험이 조금 있다면 아주 좋은 웜업(warm up, 근육 덥히기) 운동 한 가지가 있습니다. 21 00:01:38,282 --> 00:01:40,339 Progressions 발달 절차 22 00:01:40,877 --> 00:01:45,276 As a beginner you can start with a simple short bridge. 처음에는 간단한 브릿지(bridge, 고관절 걸치기)로 시작하십시오. 23 00:01:45,385 --> 00:01:48,602 Therefore you're not using your arms to push yourself up. 여기서는 팔을 이용해 몸을 밀어 올리지 않습니다. 24 00:01:48,656 --> 00:01:52,870 The focus is on the glutes hamstrings and your erector Spinae. 그 초점은 볼기근, 넙다리 뒤 근육 그리고 척추세움근에 있습니다. 25 00:01:52,951 --> 00:01:59,865 Additionally you can use a wall to build up the strength and mobility in your shoulders and arms to support yourself. 추가적으로 벽을 사용하여 몸을 지탱할 수 있도록 어깨와 팔의 근력과 가동성을 구축할 수 있습니다. 26 00:01:59,934 --> 00:02:10,268 The same exercise I just showed you as a warm-up exercise for intermediates is a good exercise for beginners to prepare for the full bridge. 좀 전에 제가 중급자의 웜업(warm up, 근육 덥히기) 운동으로 보여드린 것은 초급자가 완전한 브릿지를 준비하는 데 좋은 운동입니다. 27 00:02:10,355 --> 00:02:12,897 When you get comfortable with those kinds of movement 이러한 종류의 동작들이 편안해졌을 때 28 00:02:12,934 --> 00:02:16,210 you can try the first steps of the full bridge. 당신은 완전한 브릿지의 첫 단계를 시도하실 수 있습니다. 29 00:02:16,320 --> 00:02:20,448 Press your arms into the ground and support yourself with your head. 두 팔을 바닥 속으로 밀어 넣으면서 머리로 몸을 받치십시오. 30 00:02:20,558 --> 00:02:21,853 Always keep in mind 언제나 명심하세요 31 00:02:21,952 --> 00:02:24,341 your head only supports the movement 머리로는 단지 동작을 받치기만 하십시오 32 00:02:24,397 --> 00:02:31,526 the main strength should be coming from your arms shoulders and the muscles in your back glutes and legs. 주된 힘은 팔과 어깨 그리고 등 볼기와 다리 근육에서 비롯해야 합니다. 33 00:02:31,711 --> 00:02:37,931 If you can do this you can try to release your head from the ground and push yourself up as much as you can. 만약 이 동작을 할 수 있다면, 머리를 바닥에서 떼고 몸을 가능한 위로 밀어 올리려고 해보십시오. 34 00:02:38,066 --> 00:02:41,350 When you start, you won't be able to reach a full range of motion. 처음에는, 전체 가동 범위에 도달할 수는 없을 것입니다. 35 00:02:41,375 --> 00:02:44,068 But that's okay for the beginning. 그렇지만 처음 시도로는 괜찮습니다. 36 00:02:44,162 --> 00:02:47,289 When you progress you will increase your range of motion. 발전하게 되면 가동 범위가 늘어나게 될 것입니다. 37 00:02:47,345 --> 00:02:55,923 But keep in mind that most people need an additional mobility and flexibility training to reach the maximum range of motion. 하지만 대부분의 사람이 최대 가동 범위에 도달하려면 추가적인 가동성과 유연성 훈련이 필요하다는 것을 기억하세요. 38 00:02:56,082 --> 00:03:00,487 You can hold your back bridge and you can also do back bridge push-ups. 백 브릿지 자세로 버텨도 됩니다 그리고 백 브릿지 푸시업(push-up, 팔굽혀펴기)을 해도 됩니다. 39 00:03:00,661 --> 00:03:03,732 If you hold it you train more for the flexibility. 백 브릿지 자세로 버틴다면 유연성 훈련에 가깝게 됩니다. 40 00:03:03,780 --> 00:03:06,907 If you do push-ups you go more into mobility. 푸시업을 한다면 가동성 훈련에 보다 가깝게 됩니다. 41 00:03:06,932 --> 00:03:11,209 Knowing that, you never train only one of them alone! 그렇다는 것을 염두에 두고, 둘 중 한 가지만 훈련하지는 마십시오! 42 00:03:11,246 --> 00:03:16,812 It's also possible to get creative and try different ways to get into and out of the bridge 또한 창의성을 발휘해서 다양한 방법으로 브릿지 자세에 들어가고 나올 수도 있습니다 43 00:03:16,837 --> 00:03:24,583 like with the twisting from a pushup position, walking down the wall into the bridge, or from and into a handstand position. 푸시업(push-up, 팔굽혀펴기) 자세에서 옆으로 비틀면서 들어가거나, 벽을 더듬어 내려가 들어가거나 또는 물구나무서기에서 백 브릿지 자세로 들어가고 나오는 것처럼. 44 00:03:24,686 --> 00:03:30,072 Just try a few different variations to improve your coordinated abilities with that. 몇 가지 변형을 시도하면서 자신의 협응 능력을 향상하세요. 45 00:03:30,103 --> 00:03:34,366 So the back bridge gives you a good way to train your posterior chain with body weight 이렇게 백 브릿지는 자신의 몸무게로 뒷면 근육 사슬을 단련하는 훌륭한 방법을 제공합니다 46 00:03:34,398 --> 00:03:37,682 and it also improves your mobility and flexibility. 또한 가동성과 유연성을 향상합니다. 47 00:03:37,738 --> 00:03:43,311 Put this powerful exercise into your workout and you can train for a well balanced body. 이 강력한 운동을 여러분의 훈련 일과에 포함시키십시오, 균형이 잘 잡힌 몸을 만들게 될 것입니다. 48 00:03:43,336 --> 00:03:45,778 For further questions, just leave a comment. 더 알고 싶은 질문이 있다면, 그냥 댓글로 남겨주십시오. 49 00:03:45,803 --> 00:03:47,930 Thanks! Alex. 감사합니다! 알렉스(Alex)였습니다.

[@salj.5459]

Wow, good work

[@prettyevil6662000]

I can get into full extension no problem. The getting back down part is where I go 'well shit...'

[@TheAKAQ]

i love this video