Kneel Bridge, Good or Bad?

Shadow_Warrior · Feb-20-07, 02:05 PM

So lately I've been doing bridges to eventually help with my backhandsprings for summer, but after reading about doing it kneeled from a gymnastics website I tried it tonight and it felt really good!

I think doing it kneeled really has more effect to your back, I was definately able to generate more tension through the whole of my back and I've been thinking I'm gonna do my bridges this way from now on. What I really want to know is that does this "stretch" have any side effects? Is it unhealthy? I doubt it but I guess I'll ask before really getting into them.

I know bridge is not a stretch per se, but I think this belongs in the flex section, and thanks for answers!

edit: I also think lowering yourself to kneel bridge helps somewhat the fear for going backwards in BHS, as it sort of lets you to "spot" the ground like in BHS.

chicanerous · Feb-20-07, 06:15 PM

Bridges = shoulder, chest, and abdominal flexibility.

You probably suck at BHS because you don't pop the shoulders during the block and keep your eyes on your hands, meaning the head up and an open shoulder angle, as you arch. The movement is hardly ever limited by flexibility, but rather by technique.

Shadow_Warrior · Feb-21-07, 03:55 AM

So should I keep my hands along the line of my nose or my ears then? I've read dozens of BHS tutorials but some say I should track my hands and others don't say nothing at all, while the rest say I should keep my head tucked... so what is correct?

And I can't even BHS yet. I'm going to train them 24/7 during the summer, that's why I'm doing the bridging. And yeah I'd really like to know the techinque right before I learn them, so that they don't look like shit.

AJCN · Feb-21-07, 07:38 AM

bridge does your lower back too.

chicanerous · Feb-21-07, 07:18 PM

Quote:

Originally Posted by AJCN

bridge does your lower back too.

It don't stretch it.

Ashtar · Feb-24-07, 09:57 PM

Kneeling bridge is a neat stretch for aesthetic purposes, and I guess combining a quad stretch with a bridge is time-saving. Unlike normally sitting on your heels, since so much is on your hands it's much less loaded, so maybe you can get more relaxation in the quadriceps that way, though loading them initially to exhaust them some may still be required.

NatsuGaijin · Feb-27-07, 03:48 PM

Oh question question!

How long do you do the bridges for? Or how many times?

Shadow_Warrior · Feb-28-07, 01:51 AM

I do them every night once. I don't think I hold them for more than 30 seconds, but I never time it. I concentrate on getting maximal tension in my whole body then just let it relax and raise my pelvis as high as I can and rounding my entire back. I've been thinking about doing multiple contractions but I find my form breaks up a bit after one because I get so relaxed so for now I just do one.

After it I do the frontbend where you lay on your back (shoulders) and let your legs fall over your head. Finally I compress my spine by hanging on my door.

skainmitsu · Mar-04-07, 07:15 PM

shadow warrior wat gymnastics site did u hear about this on

Shadow_Warrior · Mar-05-07, 02:30 AM

Well it's not a "site" per se it's more like a gymnastics section of a forum and it's not in english

Feb-20-07, 02:05 PM	#1
Shadow_Warrior Aspiring split initiate User status: Offline Location: The pit Posts: 244 Age: 21	Kneel Bridge, Good or Bad? So lately I've been doing bridges to eventually help with my backhandsprings for summer, but after reading about doing it kneeled from a gymnastics website I tried it tonight and it felt really good! I think doing it kneeled really has more effect to your back, I was definately able to generate more tension through the whole of my back and I've been thinking I'm gonna do my bridges this way from now on. What I really want to know is that does this "stretch" have any side effects? Is it unhealthy? I doubt it but I guess I'll ask before really getting into them. I know bridge is not a stretch per se, but I think this belongs in the flex section, and thanks for answers! edit: I also think lowering yourself to kneel bridge helps somewhat the fear for going backwards in BHS, as it sort of lets you to "spot" the ground like in BHS.

Feb-20-07, 06:15 PM	#2
chicanerous mathstutorials.com User status: Online Posts: 3,021	Bridges = shoulder, chest, and abdominal flexibility. You probably suck at BHS because you don't pop the shoulders during the block and keep your eyes on your hands, meaning the head up and an open shoulder angle, as you arch. The movement is hardly ever limited by flexibility, but rather by technique. Last edited by chicanerous; Feb-20-07 at 06:19 PM..

Feb-21-07, 03:55 AM	#3
Shadow_Warrior Aspiring split initiate User status: Offline Location: The pit Posts: 244 Age: 21	So should I keep my hands along the line of my nose or my ears then? I've read dozens of BHS tutorials but some say I should track my hands and others don't say nothing at all, while the rest say I should keep my head tucked... so what is correct? And I can't even BHS yet. I'm going to train them 24/7 during the summer, that's why I'm doing the bridging. And yeah I'd really like to know the techinque right before I learn them, so that they don't look like shit.

Feb-21-07, 07:38 AM	#4
AJCN Feel the Burn of Sun Bed User status: Offline Location: England Posts: 847 Age: 23	bridge does your lower back too.

Feb-24-07, 09:57 PM	#6
Ashtar Dark Lord of Chaos User status: Online Location: Toronto, Canada Posts: 4,129 Age: 23	Kneeling bridge is a neat stretch for aesthetic purposes, and I guess combining a quad stretch with a bridge is time-saving. Unlike normally sitting on your heels, since so much is on your hands it's much less loaded, so maybe you can get more relaxation in the quadriceps that way, though loading them initially to exhaust them some may still be required.

Feb-27-07, 03:48 PM	#7
NatsuGaijin Wahwahwee User status: Offline Location: Toronto Posts: 378	Oh question question! How long do you do the bridges for? Or how many times?

Feb-28-07, 01:51 AM	#8
Shadow_Warrior Aspiring split initiate User status: Offline Location: The pit Posts: 244 Age: 21	I do them every night once. I don't think I hold them for more than 30 seconds, but I never time it. I concentrate on getting maximal tension in my whole body then just let it relax and raise my pelvis as high as I can and rounding my entire back. I've been thinking about doing multiple contractions but I find my form breaks up a bit after one because I get so relaxed so for now I just do one. After it I do the frontbend where you lay on your back (shoulders) and let your legs fall over your head. Finally I compress my spine by hanging on my door.

Mar-04-07, 07:15 PM	#9
skainmitsu child of the korn User status: Offline Location: port perry Posts: 169 Age: 17	shadow warrior wat gymnastics site did u hear about this on

Mar-05-07, 02:30 AM	#10
Shadow_Warrior Aspiring split initiate User status: Offline Location: The pit Posts: 244 Age: 21	Well it's not a "site" per se it's more like a gymnastics section of a forum and it's not in english