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This is Brent, President of B2C Fitness and we're
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talking about core exercise. This time
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we're going to do a static ball bridge with trunk rotation. This exercise is a
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great progression for somebody who's mastered their ball bridge, as well as
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being a great preliminary exercise for axe chops, as it teaches somebody how to
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effectively contract their glutes, while using their oblique musculature to
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rotate at the spine. I'm going to have Salvi come out and help me demonstrate this
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exercise. Alright, so Salvi's going to assume a bridge position on the ball,
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which is simply a position where she has most of the weight centered on her upper
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back, but can still rest her head on the ball. Walk out a little bit. Good. I'll help her get
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into alignment, make sure the feet are underneath the knees, her kinetic
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chain checkpoints are lined up, so hips, knees, and feet are in nice straight lines, her
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spines nice and straight, her shoulders are down and back. Now, the start of this
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exercise is simply a glute contraction. So, I'm going to queue Salvi. The queue that's
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always worked best for me is, 'pretend like you're holding a fifty-dollar bill
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between your cheeks'. Use whatever denomination of money will get them
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motivated to squeeze their cheeks. You want their hips locked out. Once
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she can maintain this position, I'm now going to add a little resistance to
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rotation. I'll act as the apparatus, but you guys can fix a band to any stable
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piece of equipment in your gym. She's going to keep her arms locked out, her
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shoulder blades down and back, and then with the band she's going to rotate, only
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at the spine. I don't want any rotation of the hip, because I wanted to keep her
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glutes contracted. I don't want any bend of the arm, because I want this to be a
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trunk exercise. This is a great exercise, in reality, for inner muscular
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coordination. We're trying to coordinate her trunk muscles, with her hip
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stabilizing muscles. If you get somebody to do this
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right, they'll either feel a burn in their glutes, or their abdominals pretty
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quickly. As you notice, the range of motion is very small. It's only, maybe, a
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foot in each direction. Of course, to progress this exercise, we could go to a
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harder band. Like I said before, I usually use this as a preliminary exercise
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before teaching somebody a chop pattern, which we'll go over in
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further videos, but in a chop you have a hard time teaching somebody how to
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keep their glutes contracted, while twisting at the trunk. This ends up being
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a very good teaching tool to get that down before you even get started. I hope
