Movement Category: Bridging (Central Body Pulling / Hinging / Bending)
Difficulty Level: Beginner to Advanced
- Work the entire posterior chain from head to heels
- builds strong and conditioned lower back, glutes and hips
- Strengthens the neck
- improves posture
- improves the cores strength and stability
- balances out the squatting movements for overall lower extremity health and stability
Prime movers: Hamstrings, glutes, spinal erectors, traps, back of the neck.
Wrestling Bridge – Step by Step Instructions
Step 1: Start out by lying on your back with your knees bent and your feet firmly planted right by your butt. The narrower your feet are the harder the exercise will feel and the wider they are the easier it will be.
Step 2: Place your hands by your head, tense up your hamstrings, glutes and the back of the neck and roll up into the back head bridge, rolling from the back of the head up to the forehead. Attempt to touch the mat with your nose and strive to achieve a nice arch in your back. Keep your heels closer to your head for a maximum arch.
Step 3: At this point you could perform the exercise statically or dynamically. In order to work it statically, simply hold the position at the maximum range of motion slightly rocking an inch or two back and forth. In order to perform it dynamically, keep going back and forth between the beginning and the finishing position of the exercise.
Caution: you need to have a healthy neck in order to work on this exercise. If you have health issues with the neck you are better off sticking with the Scapular Bridge and/or Gymnastic Bridge. Despite you supporting your weight on your neck,Wrestling Back Bridge is actually primary a glute, hamstring and to a lesser degree, spinal erector exercise.
C) Front to Back Wrestling Bridge Flip (advanced)
D) 360 Degree Wrestling Bridge (advanced)