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How To Do A Full Bridge Hold With Perfect Form

Published January 12, 2018
KC Clements

Written By: KC Clements, MS

KC holds a Master of Arts in Gender Politics from New York University

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<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "KC Clements, MS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Advanced_FULL_BRIDGE_HOLD.jpg" } }, "headline":"How To Do A Full Bridge Hold With Perfect Form", "datePublished":"2018-01-12", "dateModified": "2019-11-12", "description":"Learn How To Do A Full Bridge Hold With Perfect Form.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Advanced_FULL_BRIDGE_HOLD.jpg" } </script> <article> <div> <ul> <li><a href="#section1">Instructions</a></li> <li><a href="#section2">Things to Keep in Mind</a></li> <li><a href="#section3">Conclusion</a></li> </ul> </div> <section> <p>We know what you’re thinking: there’s no way you can possibly do a full bridge! It might seem like this move is only for acrobats, gymnasts, and yogis. But with patience and effort, the bridge—or one of its many modifications—is well within your reach. Performing a full bridge is not only a demonstration of strength and flexibility in your back, but it’s also a great way to keep that strength and flexibility, especially as you age. Here we’ll teach you how to master the full bridge hold with ease.</p> <p>To start, lie on your back and bring your heels as close to your butt as you can. Put your hands on either side of your head, fingers pointed toward your feet. Press yourself all the way up and hold this pose for as long as you can, whether that’s five seconds, 30 seconds, or more. You can’t get a much better back stretch than a bridge. The hold forces you to fire muscles throughout the body including the core, glutes, arms, and legs.</p> <p>Beginners should start their bridge progression with the shoulder bridge hold. Lie on your back with your arms at your sides, palms face up. Now bring your feet as close to your butt as you can. Press through your heels to lift your hips off the ground. As you do this, lift your chest as high up as you can while staying aligned from your knees to your head. Hold this position for as long as you can or for a designated amount of time. This introductory exercise improves your posture, strengthens your back muscles, and works your shoulders.</p> <p>When you’ve got the shoulder bridge hold down pat, shift to the half bridge hold. Start in a shoulder bridge. Place your hands on either side of your head, fingers pointed back toward your feet. Squeeze your hips and glutes to lift off of the ground until you’re at about half of your full extension and your head is hovering just above the floor. Remain in this position for as long as possible or until time is up. The half bridge offers an incredible stretch for your back, plus you’ll hit your glutes, core, and arms.</p> <p>Now let’s learn how to do the perfect full bridge hold.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section1"> <h2>Instructions</h2> <ol> <li>Start in a shoulder bridge. Lie down and bring your heels as close to your butt as you can while pressing your shoulders down toward your feet.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/full-bridge-hold-1.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/full-bridge-hold-1.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/full-bridge-hold-1.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/full-bridge-hold-LR-1.jpg" class="img-fluid" alt="full-bridge-hold-1"> </picture> <li>Place your hands on either side of your head with your palms face down and your fingers pointed toward your feet.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/full-bridge-hold-2.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/full-bridge-hold-2.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/full-bridge-hold-2.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/full-bridge-hold-LR-2.jpg" class="img-fluid" alt="full-bridge-hold-2"> </picture> <li>Press your hands and heels into the ground and lift your hips as high as you can. You can come up onto your toes as you do this or keep your feet on the floor. Your hands remain flat.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/full-bridge-hold-3.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/full-bridge-hold-3.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/full-bridge-hold-3.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/full-bridge-hold-LR-3.jpg" class="img-fluid" alt="full-bridge-hold-3"> </picture> <li>Hold this position for as long as you can or an allotted period of time.</li> </ol> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section2"> <h2>Things to keep in mind</h2> <ul> <li>In the shoulder bridge, make sure that your legs are pointing straight forward in front of you and that your feet stay fully planted on the ground.</li> <li>If you have issues with your wrists, try supporting yourself on your knuckles rather than placing your hands face down.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/full-bridge-hold-4.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/full-bridge-hold-4.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/full-bridge-hold-4.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/full-bridge-hold-LR-4.jpg" class="img-fluid" alt="full-bridge-hold-4"> </picture> <li>Try to bring your chest forward as much as you can and stay tall through the top of your head. You should form an even arch with your body rather than shifting the weight toward your feet.</li> <li>Avoid shrugging your shoulders and bending your elbows. Instead, try to keep your shoulders down while extending your arms. Rotate the pits of your elbows forward and activate your hands as though you’re trying to spiral them outward.</li> <li>Breathe shallow during this hold. Keep a small amount of air in your stomach and take short sips of breath. This helps you keep tension throughout the hold, plus it protects your spine.</li> <li>Squeeze your glutes hard during this move. The glutes stabilize your pelvis which keeps your spine safe. This point is crucial to keeping you injury and pain free as you tackle the bridge.</li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section3"> <h2>Conclusion:</h2> <p>The bridge has incredible benefits for your posture and flexibility, but it can take some time to master. It’s especially important that you don’t push yourself too hard or too fast. Take your time and don’t be afraid to stop and reset if something doesn’t feel right. Patience is key here, and it’s much better that you work yourself up to it slowly than injure yourself before you can get there.</p> <p>Again, the shoulder bridge hold is the best place to start working on your strength and flexibility. Start with a few seconds per hold then push yourself to stay up a little longer each time. Perfect the shoulder bridge hold, and you can move up to the half bridge hold. This exercise is a great median point between the shoulder bridge and the full bridge. Spend some time with this move and wait until you’re fully comfortable before you press further.</p> <p>Now that you know how to do a full bridge hold, it’s time to try it out for yourself! Add a hold to your next workout or make this exercise a part of your nightly routine.</p> <p>If this exercise is too difficult, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-half-bridge-hold/">Shoulder Bridge Holds</a>.</p> </section> </article>

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