Dynamic Ball Bridge with Trunk Rotation

Dynamic Ball Bridge with Trunk Rotation is an effective flexibility exercise that provides full body movement and enhances muscle activation in the abdominal core region. It works by having the user lie on the ground with their feet flat on the floor and their back in a neutral position. They then place a yoga ball between their feet and back and use their hips to rotate the ball. This engaging dynamic movement works the abdomen, glutes and obliques by working anti-rotation through the trunk and engaging

Back To Videos

Transcript

00:00:0000:00:03

This is Brent, President of B2C Fitness, and in this video we're

00:00:0300:00:07

exercises. I'm actually really excited about this! My friend Vinnie is going to come

00:00:0700:00:11

out in a second, and he's going to tell you all about this exercise. Just a

00:00:1100:00:17

little change on our bridge, makes this a whole lot more work for our glutes and

00:00:1700:00:21

core, and I think you guys will see why in a second. So, the first thing we're

00:00:2100:00:25

going to do is just demonstrate the basics for our ball bridge, because

00:00:2500:00:28

that's where this exercise starts. We've actually already done a video on the

00:00:2800:00:33

ball bridge, so you could refer back to that just to pick up a couple of

00:00:3300:00:37

extra queues. Alright, so when we set up the ball bridge, we want to make sure

00:00:3700:00:41

that this ball is in the middle of our back, not our neck, and not on our low back.

00:00:4100:00:47

And, that when he is in a finished position, pelvis up, that his

00:00:4700:00:51

head should relax on the ball in neutral. Let me have you scoot down just a

00:00:5100:00:58

little bit. Perfect, right there. Good. Now, Vinnie, let's go ahead and hip hinge. Note

00:00:5800:01:02

that your torso should stay in one piece, so as he's going down his head should

00:01:0200:01:05

come off the ball just like that. You can see, he keeps nice alignment:

00:01:0500:01:10

head, shoulders and spine. Make sure you queue drawing-in on the way down. Our tummies

00:01:1000:01:14

tend to want to pop out, we want to keep them drawn in, and glutes tight on the way

00:01:1400:01:21

back up. So that's our basic ball bridge, you guys have seen that before. We

00:01:2100:01:26

then did a progression where we did a static ball bridge with some trunk

00:01:2600:01:32

rotation. Now what we're going to do, is a dynamic ball bridge, with rotation.

00:01:3200:01:37

This increases the amount of glute activity for a few reasons. Let me give

00:01:3700:01:42

you a little kinesiology lesson. If I apply a little bit of a force

00:01:4200:01:48

this way, I now have a rotary force that I have to eccentrically decelerate, as

00:01:4800:01:53

well as a frontal plane force, that's straight that way, that I have to

00:01:5300:01:59

eccentrically decelerate. Your glute max is not only an extensor, but an external

00:01:5900:02:04

rotator. If i push it this way, I'm pushing this hip into internal rotation.

00:02:0400:02:09

I'm also pushing this way, which is creating a frontal plane force. If you

00:02:0900:02:15

guys can think of your anatomy here, your gluteus medius is what resists

00:02:1500:02:22

adduction and internal rotation. So, by pushing this way, I'm pushing him into

00:02:2200:02:26

adduction and internal rotation. His glute max is going to have to push him

00:02:2600:02:30

through extension and external rotation, his glute medius is going to have to push

00:02:3000:02:36

him through abduction and external rotation. With just the tiniest bit of

00:02:3600:02:43

force, if Vinnie can maintain his center line, we're going to draw imaginary

00:02:4300:02:49

line from his nose, through his pecs, right between his knees, and does that

00:02:4900:02:57

bridge, keeping his shoulder at 90 degrees, that right glute is going to

00:02:5700:03:02

start firing up like crazy. Let's take a little bit more, a couple more reps

00:03:0200:03:06

here. Now I know I'm applying some resistance manually, that's just to help

00:03:0600:03:09

demonstrate for you guys, I'm actually going to turn Vinnie around here in a

00:03:0900:03:15

second. Good. How does that feel Vinnie? -Tough. Yeah, you're feeling it? Good. Alright,

00:03:1500:03:18

let's have you go ahead and turn this way so we can show some of the other

00:03:1800:03:23

mechanics, show that other view. So instead of manual resistance we're

00:03:2300:03:29

going to use a band now. Obviously I want my my athletes, my clients, my patients to

00:03:2900:03:33

be able to do this, without my assistance.

00:03:3400:03:39

I'm going to give Vinnie this band. It takes a slight amount of force,

00:03:3900:03:42

we're not talking about huge amounts of weight. It's not that I'm trying to

00:03:4200:03:48

brag, or that my numbers necessarily mean anything, but I can tell you guys I'm a

00:03:4800:03:52

220-pound guy, I've been working on these for a little while, I was very excited to

00:03:5200:03:58

get myself up to 15 pounds on a dual cable column, maybe 20 pounds on a dual

00:03:5800:04:04

cable column. Just the tiniest bit of weight, to try to push you over, taking

00:04:0400:04:10

you away from that center, is tremendous to try to overcome. We want

00:04:1000:04:13

to make sure his kinetic chain checkpoints are all lined up, you can

00:04:1300:04:17

see his feet are parallel, his knees are hip width, and he's nice and drawn-in.

00:04:1700:04:23

Then, as he bridges up, you shouldn't note any deviation this way.

00:04:2300:04:29

Now, Vinnie, if you let yourself collapse, what happens? Right.Then this pulls

00:04:2900:04:33

you this way. -Yes. As you can see, there's that adduction force here,

00:04:3300:04:37

there's that internal rotation force that he's getting pulled into, so even

00:04:3700:04:42

when he's statically keeping good form, he's having to resist that adduction and

00:04:4200:04:47

internal rotation, with external rotation and abduction of this hip. Alright, so

00:04:4700:04:54

let's see a couple more of those. Great, Vinnie. Try not to let your feet turn out

00:04:5400:05:01

here buddy, I know it is hard to resist that force. Good. Keep going. Once

00:05:0100:05:06

Vinnie gets this dynamic bridge with just some lateral resistance, I can then go

00:05:0600:05:11

dynamic bridge with trunk rotation, so I'm going to have any bridge up, lock out

00:05:1100:05:16

his glutes, and lockout his elbows. I don't want this to be an arm push over,

00:05:1600:05:23

I want this to be a little bit of trunk rotation. Good, and back. Notice

00:05:2300:05:26

he had a really hard time keeping his hip center. This resistance, even

00:05:2600:05:30

though it's probably only a 10-pound band, is probably still a little too

00:05:3000:05:40

much yet. Good, and back down. Good. Lock out both glutes, squeeze your

00:05:4000:05:42

glutes like you're holding a dollar bill between your cheeks, that's the queue we

00:05:4200:05:47

always seem to use. Make sure you're drawn in and keep both elbows straight so that

00:05:4700:05:55

we're not only using trunk rotation. How's that right glute feeling? -Fired up!

00:05:5500:06:01

Good deal! Alright, so there you go, a little bit of lateral force, and we fire

00:06:0100:06:05

the glute max and glute medius up to a whole new level. This is a great way to

00:06:0500:06:10

progress your core exercise. You can go back to our 'Ball Bridge', as well as

00:06:1000:06:13

our 'Static Ball Bridge With Trunk Rotation' videos, and then you can start

00:06:1300:06:18

working on this dynamic ball bridge to take it up to a whole nother level. I hope

00:06:1800:06:20

you guys enjoy this exercise, and I hope you end up with a really strong core

You can only view 3 videos without an account. Become a Member to access all videos on the website.

Dynamic Ball Bridge with Trunk Rotation

Transcript

Any Questions, Concerns or Recommendations?

Please contact us through the
Support Page

Legal

Social

You can only view 3 videos without an account. Become a Member to access all videos on the website.

Dynamic Ball Bridge with Trunk Rotation

Transcript

Certifications, Courses & More

Any Questions, Concerns or Recommendations? Please contact us through the Support Page

Legal

Social

Any Questions, Concerns or Recommendations?

Please contact us through the
Support Page