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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

Transcript

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