All right, why do I think the bridge is the ultimate exercise-
1. It strengthens the spine in a manner which no other exercise can. This is because of the range of motion involved. During a traditional back squat or a deadlift, the primary function of the spine is to not collapse and round. Yes, the spine does get stronger, but it never goes through any real range of motion, because of which the transfer of strength built by squatting to sports is limited, because in actual movement, the spine has to move through a large ROM. Also, the spine is designed to be flexible and needs to be strong in every part of that ROM. That is why a movement which takes the spine from reasonable flexon to full extension is indispensable.
However, round back lifting and other methods of training the spine through a ROM are very dangerous due to the presence of an external weight. Also, they do not have full extension.
The floor bridge done properly, takes the spine through the full ROM, with full contraction of the spinal muscles at the top of the movement. It does so in a safe fashion. Even though the weight is limited, due to the extended range of motion, and the full contraction and the traction of the anterior chain, the strength benefits are enormous. Also the bridge is fairly easy to make harder, but we will get into that later.
The second spinal strength benefit of the bridge is that it strengthens the entire spine, not just the lower back, but the dorsal, lumbar and cervical spine. This is critical, as all other spinal exercises tend to zero in on one area. But in the case of the bridge, once you are over the initial phase, your entire spine is equally exercised.
I am not saying that barbell back squats are bad, or you should stop dead-lifting What I am saying is, from a spinal standpoint, they are not enough.
The bridge also has both the qualities required to develop tendon and ligament strength- full extension and full contraction. Thus, it strengthens the tendons as well as muscles.
2. It strengthens the hip muscles- the glutes and the hamstrings. It is not the ultimate exercise for the hamstrings, but it does fill the gap that is left by squats- full hamstring contraction. If you are squatting and bridging, your hamstrings are covered. In addition, it is a little known fact that the knee flexion function of the hamstrings is also exercised in the bridge, as in the top position the knee flexors (hamstrings) have to contract to prevent the body from straightening out and the bridge collapsing. This is pretty much the ROM in which the hamstring carry out their day to day knee flexion. Therefore, it is quite functional.
The bridge is a great glute strengthener as it fills the gap left by squats and trains hip hyper extension, which is one of the main functions of the glutes. This builds your running power, as running requires hip hyper extension.
3. It strengthens the postural muscles of the body. The muscles between the shoulder blades, the external rotators, the glutes, all these need to be strong to prevent conditions like lardosis, kyphosis and the hollowed chest look. The bridge strengthens all those muscles, and stretches out their antagonists- the hip flexors, the pecs, the lats. It is the ultimate postural exercise.
4. It builds great active flexibility. This is self evident, but to elaborate, it is the best active flexibility drill for both the hip flexors, the spine and the pecs and lats. And almost everyone today needs added flexibility in those muscles. It builds shoulder mobility as well.
5. It decompresses and realigns the vertebra. Even if the exercise did just all of the above, it would be great, but it does all of it without any spinal compression- the normal effect of weight training. Infact, due to full spinal extension, it decompresses the spine, allowing sinoval fluid to flow between the vertebra, healing the vertebra and preventing problems like hernias, slipped discs and lumbago. Also, as this decompression happens while the spinal muscles are fully contracted, the vertebra are realigned. In effect, bridging restores the vigor and youth of the spine.
6. It facilitates rib-cage expansion. It increases the flexibility of the rib-cage.
Even if I have not convinced you that the bridge is the ultimate exercise, you will at least agree that it is one hell of an exercise and should definitely be a part of your routine. Between squats and bridges, you have the whole package covered.
Alright, now to the exercise.
Start with the basics and build up to the hardest variation. It should take you not less than 3 years. The ultimate bridging movement is the one legged full bridge off the floor on a slippery surface.
Before we get started, let us understand the factors that make bridging easier or harder.
Factor 1- Degree of Contraction and Degree of Extension. Reduce either one of these, and you can make of movement easier. On the flip side, increase any one of them, and you make it harder.
Factor 2- ROM. Independent of the previous factor, more ROM, the greater the difficulty.
Factor 3- Leverage. The higher your back is than your feet (say you are bridging on a slope), the easier it is.
Factor 4- Friction of the surface. Greater the friction, easier the movement, as you will have to contract your spine less forcefully in order to maintain and get into the position.
Factor 5- The old classic, the number of limbs used. Lesser the limbs, harder the movement.
All right, before you practice full bridging from the floor, practice the following basics first.
1. Hip Thrusts-
Lie supine on the ground. Your knees should be tucked in with your heels flat, with your feet shoulder width, toes pointing outwards. Keep your hands on your stomach were they cant assist you. Clench your glutes to raise your hips until your body forms a straight line. Think of moving your hips not arching your spine. Hold this position for a seconds, before going back to the start position. Repeat as desired.
Master for 3 sets of 50 before you consider yourself done with this movement.
2. Dynamic Reverse Plank.
This will have to be done on a slippery surface. Sit in an L shape on the ground. Your palms should be by your hips on the ground, pointing towards your toes. Your feet should be together. No press your hips off the floor with your arms, but keep your feet on the floor. Press backwards by extending your shoulders. Think of contracting your posterior deltoids. This will teach you to contract your shoulder blades.
By contracting your shoulder blades, your feet will slide forward. Keep your legs straight. As you start moving forward, contract your glutes and move your hips up and forward, until your body is straight. Hold this position for a second, before actively pulling yourself back to the start position.
Master for 2 sets of 40.
The previous two movements build basic strength in the bridging muscles and will prepare you for the harder steps to come. Also, both these movements leave out the full contraction portion of bridges, focusing on the stretched position instead. This, with the lowered leverage, makes these movements easier.
Now that you have built the basic strength required to bridge, and have ingrained the correct patterns, we can start with our first real bridging variation.
1. Stool Bridges-
When at this level, always finish off your workouts with one set of dynamic reverse planks.
Place your shoulders on a bench a little lower than your knee. Your feet should be n the same position as for hip thrusts. Place your palms in line with your shoulders on the bench with your fingers pointing downwards. Your hips should be only slightly lower than your shoulders. Clench your glutes and move your hips upwards until your body forms a nice tight arch at the top. The ROM is not too high, your head should clear the bench. Hold the top position for a second, fully contracting your bridging muscles and your glutes. Lower yourself back to the start position and repeat.
This step teaches full contraction and builds the basic flexibility required for bridging. It also increases shoulder mobility and decompresses and aligns the spine. It is a very important step and must be thoroughly mastered before moving on to the next step. With time, you will raise your hips much higher, as your spinal muscles strengthen.
Beyond this point, all bridges will be performed with moderate repetitions (8-15) for 3-5 sets.
You may also opt for a 5x5 or 3x8 system.
2. Head Bridges-
Get into hip thrust position, with your palms by your head as in the previous step. Clench your glutes and raise your hips upwards, until you forma nice tight arch. Your limbs must be fully extended and your hips must be the highest point of your body. Arch your cervical spine as well. Hold the top position for a second, and then lower your shoulder, which maintaining this arch, by bending your arms and shoulders, until the crown on your head touches the ground. Hold this for a second, before pressing back up.
This movement is easier than the full bridge because of the reduced ROM, but it build the shoulder mobility and strength required for full brides. Once again, these must be finished of with Dynamic Reverse planks.
3. Full Bridge-
This is the same as the last technique, except you will lower yourself all the way down to the start position and press back up. Spend a lot of time on this movement, at least 6 months before moving to the next movement. It is essential to ingrain the movement and allow it to take its full effect on your muscles and joints. Also, you can drop dynamic reverse planks now.
Master for 3 sets of 12.
4. Extended Bridge-
This is identical to the last variation, except that you will keep the feet higher than the palms, either by bridging off a slope, or using a box or stool. Your feet should be no more than 5 inches higher.
Master for 3 sets of 12.
5. Slippery Bridge-
This is identical to full bridges, except you will perform them on a reasonably slippy surface, like tiled floor. The contract required to bridge on this surface is very high.
Master for 3 sets of 12.
6. One Legged Hip Thrust-
These must be performed along with slippery bridges as a preparation for the next stage. Same as hip thrusts, except one leg is held straight in line with the body.
Master for 2 sets of 20.
7. One Legged Stool Bridge-
Perform a set of slippery bridges to finish this movement. It is the same as the normal stool bridge, except one leg will be off the ground. This requires a huge contraction of the lumbar muscles and glutes.
Master for 3 sets of 5.
8. One Legged head Bridge-
Perform a set of slippery bridges to finish this movement. It is the same as the normal head bridge, except one leg will be off the ground.
Master for 3 sets of 5.
9. The Half One Legged Bridge-
Same as the full bridge, except you will have only one leg on the ground and you will not go all the way down, just halfway down, which is deeper than head bridges. Ask a partner to tell you when to stop, until you get a feeling of how low you need to go.
Perform a set of slippery bridges to finish this movement.
Master for 3 sets of 5.
10. The One Legged Bridge-
Same as full bridges, except you have one foot off the ground.
There you have it, the bridge progression. Work bridges about twice a week and just stay consistent. Unlike a lot of other movements, bridges don't require a great amount of cycling. And have fun, they look really cool.
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