Bridge Hold
The bridge, also known as the wheel pose in yoga, is an intense backbend that stretches the front of the body and requires upper body strength. It is an excellent way to enhance the flexibility of your hips and spine. Although it is often considered a beginner exercise, it is complex and requires targeted training to avoid injuries.
Necessary equipment
Bridge Hold - the correct execution
- Start lying on your back with your feet up
- Place your hands over your shoulders
- Your fingers point to your feet
- Extend your arms and press into the bridge
- Keep active tension in your buttocks and extend your hips to the max
Which muscles are trained by Bridge Hold?
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Alternative variants of Bridge Hold:
Bridge Press Elevated
The Elevated Bridge Press is an effective exercise that focuses on transitioning into the bridge position. Using a box intensifies hip extension and combines it with a push-up movement, making it ideal for advanced practitioners. This exercise puts less strain on the upper body muscles and the spine, making it a safe and preparatory exercise for learning the full bridge pose.
Necessary equipment
Bridge Press Elevated - the correct execution
- Start with hands on a bench
- Arms are bent
- tretch your arms and press into the bridge
- Slowly lower yourself back to the floor
Bridge Press
The Bridge Press is a preparatory exercise for the bridge pose that trains strength and flexibility. This exercise specifically strengthens the back muscles, shoulders, and triceps by lifting the upper body from a lying position. It is ideal for advanced practitioners who want to improve their upper body strength and prepare for more demanding movements like the full bridge.
Necessary equipment
Bridge Press - the correct execution
- Start lying on your back with your feet up
- Place your hands over your shoulders
- Stretch your arms and press into the bridge
- Slowly lower yourself back to the floor
