The Power of Bridging
If you ask the average person what the most important calisthenics exercises, you’re likely to receive an answer along the lines of push-ups and pull-ups. Or maybe it would involve dips and core work. You probably wouldn’t hear much talk about training the lower body, especially anything addressing the hips and hamstrings. Even serious calisthenics athletes often turn to weight machines or free weights to work those muscles or even neglect them with direct training entirely.
However, if you ask me what the most important calisthenics exercises are, it would be bridgework. Hands-down, that is the most beneficial and impactful training anyone can do for their health and fitness.
The reason is simple: bridges offer a unique host of benefits that directly counter many of the negative consequences we experience from modern sedentary living. They engage and strengthen all of the muscles along the entire backside of the body, including the glutes, hamstrings, calves, and spinal erectors. Moreover, they stretch and mobilize the muscles along the front, including the chest, shoulders, and hip flexors.
How to start bridging
Like many calisthenics exercises, the bridge can be a daunting and intimidating exercise, especially if you try to just jump into it with advanced techniques. But also, like any progressive technique, you can adjust the difficulty from very easy to incredibly challenging and everywhere in between. You simply need to start at the level that’s right for you.
Step 1- Lying bridges
Lying Heriges are the easiest place to start and can substantially challenge the hips and hamstrings. These are also a perfect opportunity to learn how to engage your hamstrings and glutes so you don’t put too much emphasis on your lower back.
I recommend starting with basic lying hip bridges on the floor, progressing to having your feet elevated on a surface, and finally elevating them in suspension straps.
Lying bridges improve your ability to drive with your hamstrings and glutes rather than the lower back.
Step 2 Standard hip bridges
Once you’ve become comfortable with lying hip bridges, you can progress to the standard hip bridge, which involves placing your hands behind you on the floor. You progress by starting with your knees bent at about 90°, reaching up into a table bridge position, and then extending your legs over time.
Step 3 Back bridges
The final stage is to progress into back bridges, which emphasize the spinal erectors more. I typically start clients with a suspension bridge to get used to engaging the spine muscles, head bridges, and lifting into a full back bridge.
All three bridge styles can be progressed by utilizing a cross ankle or a single leg variation, which places more weight on your right or left side.
These are the basic bridge progression models that I use with all of my clients to restore mobility and strength, even after years of neglect along the backside of the body. Practice them like you might program sets and reps for any other major muscle group, or schedule a complimentary coaching session at Capră to learn more.