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