Name: Dynamic Ball Bridge with Trunk Rotation
Uploaded: 2023-04-26T01:01:42.000Z
Duration: 6 min 26 s

English captions

https://stream.mux.com/rxgjiohTvdCRgLUZkLxyNDxTQMk138vcOw9E01dk300sM.m3u8

Learn how to properly perform the dynamic ball bridge with trunk rotation in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, positioning, alignment, and exercise modifications to improve glute activation, core stability, trunk mobility, and balance. Enhance rotational control and hip extension strength while supporting optimal lumbopelvic alignment with this targeted dynamic stability exercise. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to improve coordination, increase mobility, and restore optimal movement mechanics while reducing injury risk.

Introduction to the Dynamic Ball Bridge Exercise

Basic Mechanics of the Ball Bridge

Understanding Forces in Dynamic Ball Bridge

Transitioning to Resistance with Bands

Introducing Trunk Rotation to the Dynamic Bridge

Progressing Core Strength Through Dynamic Exercises

Dynamic Ball Bridge with Trunk Rotation

This is Brent, President of B2C Fitness, and in this video we're doing one of our more advanced core exercises. I'm actually really excited about this! My friend Vinnie is going to come out in a second, and he's going to tell you all about this exercise. Just a little change on our bridge, makes this a whole lot more work for our glutes and core, and I think you guys will see why in a second. So, the first thing we're going to do is just demonstrate the basics for our ball bridge, because that's where this exercise starts. We've actually already done a video on the ball bridge, so you could refer back to that just to pick up a couple of extra queues. Alright, so when we set up the ball bridge, we want to make sure that this ball is in the middle of our back, not our neck, and not on our low back. And, that when he is in a finished position, pelvis up, that his head should relax on the ball in neutral. Let me have you scoot down just a little bit. Perfect, right there. Good. Now, Vinnie, let's go ahead and hip hinge. Note that your torso should stay in one piece, so as he's going down his head should come off the ball just like that. You can see, he keeps nice alignment: head, shoulders and spine. Make sure you queue drawing-in on the way down. Our tummies tend to want to pop out, we want to keep them drawn in, and glutes tight on the way back up. So that's our basic ball bridge, you guys have seen that before. We then did a progression where we did a static ball bridge with some trunk rotation. Now what we're going to do, is a dynamic ball bridge, with rotation. This increases the amount of glute activity for a few reasons. Let me give you a little kinesiology lesson. If I apply a little bit of a force this way, I now have a rotary force that I have to eccentrically decelerate, as well as a frontal plane force, that's straight that way, that I have to eccentrically decelerate. Your glute max is not only an extensor, but an external rotator. If i push it this way, I'm pushing this hip into internal rotation. I'm also pushing this way, which is creating a frontal plane force. If you guys can think of your anatomy here, your gluteus medius is what resists adduction and internal rotation. So, by pushing this way, I'm pushing him into adduction and internal rotation. His glute max is going to have to push him through extension and external rotation, his glute medius is going to have to push him through abduction and external rotation. With just the tiniest bit of force, if Vinnie can maintain his center line, we're going to draw imaginary line from his nose, through his pecs, right between his knees, and does that bridge, keeping his shoulder at 90 degrees, that right glute is going to start firing up like crazy. Let's take a little bit more, a couple more reps here. Now I know I'm applying some resistance manually, that's just to help demonstrate for you guys, I'm actually going to turn Vinnie around here in a second. Good. How does that feel Vinnie? -Tough. Yeah, you're feeling it? Good. Alright, let's have you go ahead and turn this way so we can show some of the other mechanics, show that other view.  So instead of manual resistance we're going to use a band now. Obviously I want my my athletes, my clients, my patients to be able to do this, without my assistance. I'm going to give Vinnie this band. It takes a slight amount of force, we're not talking about huge amounts of weight. It's not that I'm trying to brag, or that my numbers necessarily mean anything, but I can tell you guys I'm a 220-pound guy, I've been working on these for a little while, I was very excited to get myself up to 15 pounds on a dual cable column, maybe 20 pounds on a dual cable column. Just the tiniest bit of weight, to try to push you over, taking you away from that center, is tremendous to try to overcome.  We want to make sure his kinetic chain checkpoints are all lined up, you can see his feet are parallel, his knees are hip width, and he's nice and drawn-in. Then, as he bridges up, you shouldn't note any deviation this way. Now, Vinnie, if you let yourself collapse, what happens? Right.Then this pulls you this way. -Yes. As you can see, there's that adduction force here, there's that internal rotation force that he's getting pulled into, so even when he's statically keeping good form, he's having to resist that adduction and internal rotation, with external rotation and abduction of this hip. Alright, so let's see a couple more of those. Great, Vinnie. Try not to let your feet turn out here buddy, I know it is hard to resist that force. Good. Keep going. Once Vinnie gets this dynamic bridge with just some lateral resistance, I can then go dynamic bridge with trunk rotation, so I'm going to have any bridge up, lock out his glutes, and lockout his elbows. I don't want this to be an arm push over, I want this to be a little bit of trunk rotation. Good, and back. Notice he had a really hard time keeping his hip center. This resistance, even though it's probably only a 10-pound band, is probably still a little too much yet. Good, and back down. Good. Lock out both glutes, squeeze your glutes like you're holding a dollar bill between your cheeks, that's the queue we always seem to use. Make sure you're drawn in and keep both elbows straight so that we're not only using trunk rotation. How's that right glute feeling? -Fired up! Good deal! Alright, so there you go, a little bit of lateral force, and we fire the glute max and glute medius up to a whole new level. This is a great way to progress your core exercise. You can go back to our 'Ball Bridge', as well as our 'Static Ball Bridge With Trunk Rotation' videos, and then you can start working on this dynamic ball bridge to take it up to a whole nother level. I hope you guys enjoy this exercise, and I hope you  end up with a really strong core and really strong glutes.

Home

Videos

Glute/hip bridge strength training exercises - best progressions for barbell, dumbbell, and band resisted glute/hip bridges. Core and glute focused movements for endurance, stability, hypertrophy, and strength, and a sample core exercise and glute exercise routine.

Bridge and Progressions

The effects of movement dysfunction (left to right asymmetry, asymmetrical weight shift, trunk muscle weakness, core weakness, core strength, abdominal strength, erector spinae overactivity, glute strength/activity), have on back pain (LBP), history of low back pain, prevention of back injury, performance, low back strength, and stability. The reliability, validity, and application of assessment and intervention on lumbopelvic hip complex dysfunction (AWS, excessive forward lean, knee bow in, knee bow out, and anterior pelvic tilt) on preventing back and hip pain.

Does Movement Impairment Precede Low Back Injury?

Position a stability (about knee height) so that the cable or band will resist motion perpendicular to your client, at approximately the height of their shoulders, when they are in bridge position.

Have your patient/client sit on a stability ball and then "walk" their feet out and roll down the ball as if they were going to sit on the floor, but stop when the 

Ensure their feet are parallel (second toe point forward), feet, knees, and hips are in alignment, the patient is maintaining a neutral spine, and the ball is centered between their shoulder blades.

Have the patient assume the top position of the bridge; ensure their weight is supported on the ball by their upper back (not their neck), and knee flexion angle is 90° or more.

Cue the patient to "squeeze the glutes" and maintain terminal hip extension, without additional lumbar extension.

Ask the patient to grab the handle of the band or cable, "reach-out" with their arms - 90° of shoulder flexion, elbows extended, scapula protracted and depressed.

Note, this exercise is much more challenging than many would anticipate. Start with a lighter load and focus on maintaining form. More load can always be added in subsequent sets or sessions.

Instruct the patient/client to "stay centered" on the ball with optimal lower extremity alignment as they sit straight down, hinging at the hips, returning to the starting position.

Cue the patient to again "stay centered", "squeeze the glutes" and thrust the hips straight-up toward the ceiling, with the goal of reaching terminal hip extension, without additional lumbar extension.

Have your client hold a maximal voluntary contraction of their

 ("squeeze their glutes") at the end of terminal hip extension (top of the movement), and do an "alignment check" before starting the next rep.

Repeat for the desired number of reps and switch sides.

The unique feature of this exercise is reinforcement of inter-muscular coordination between the

 , gluteus medius, and the trunk muscles, as well as decelerating hip internal rotation and adduction while performing extension on the side opposite the side of the resistance.

Dynamic Ball Bridge with Trunk Rotation

Kneeling Chop Pattern

Single Leg Chop Pattern

Muscles of the Trunk: Video #19 of Introduction to Functional Anatomy

Suspension Rotation Complex (Pallof Press)

Core Anti-rotation - Opposing Chest Press and Row

Dynamic Chop Pattern

Static Up Chop aka Lift

Static Standing Chop Pattern

Plank Progressions with Elbows on Ball

Core (Transverse Abdominis) Reactive Integration - Crunch & Catch

Comments

Guest