Ball Bridge

Ball Bridge is an innovative new way to exercise your core muscles and improve balance. Its design allows for both a full-body workout and a feeling of relaxation at the same time, as the user stands on the ball and bridges up and down. The design achieves a combination of a core muscle workout and improved balance, allowing users to stay on their feet and improve their overall stability. With its wide range of uses, from rehab to fitness, Ball Bridge offers a convenient way to exercise and stay

Transcript

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This is Brent, President of B2C Fitness, discussing
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a glute bridge, a wonderful core exercise
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for getting our glute maximus involved.
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I'm going to have Vinnie come in and help me demonstrate.
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Now, Vinnie is going to assume the position on the stability ball.
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First, sitting, then I'm going to have him roll out until he's in a position where the
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weight is between his shoulder blades, but in the top position of the bridge, the back
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of his head should be able to touch the ball.
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Now, one of the reasons I like the ball glute bridge in particular is, anytime we can resist the
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hips driving forward, in this position gravity is resisting the hips driving forward, it
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seems to really increase the amount of glute max activity we get.
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So, a ball bridge is perfectly positioned to do that.
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What I'm going to have Vinnie do is, we'll always start by minding our kinetic chain
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checkpoints: his head is straight, shoulders are back, he's drawn-in, and his feet, knees,
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and hips make straight lines.
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I'm going to have him drop down into the start position, then all we need to do to queue
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this exercise is, 'squeeze your glutes, and drive up toward the ceiling'.
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Good.
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Now what most people want to do, is on the way back down, they want to let their belly
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distend and deactivate their TVA.
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We're going to make sure Vinnie is drawn-in as he descends, and then once again squeezes
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his glutes on the way back up, to get as much glute drive and hip extension as he possibly
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can.
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Hold it for 2, and back down nice and slow.
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Another wonderful advantage to this ball bridge, is we can just use simple dumbbells to start
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increasing his resistance.
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I'm going to have Vinnie grab this dumbbell and just sit it here on the front of his hips,
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his ASIS.
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Go ahead and drive up, hold for 2.
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You want to keep it on your ASIS in this position, make sure that people are holding onto the
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dumbbell, we don't want the dumbbell to roll forward or back.
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Good.
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Back down nice and slow, draw-in.
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Good.
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Glute drive up, hold for 2.
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Now, of course, a ball bridge would be a progression from our standard floor bridge, but I think
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you'll find a ball bridge without weight is a fairly easy progression to move into and
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has some great benefits.
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We can progress the stability of a glute bridge by using some of our other balance tools such
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as an airex pad underneath the feet.