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Static Ball Bridge with Trunk Rotation

Static Ball Bridge with Trunk Rotation is a unique exercise targeting the lateral core muscles of the spine. Utilizing a stability ball and body weight, it challenges the body's balance and coordination while also strengthening the lateral core muscles. This exercise focuses on tension management, thereby optimizing the strength of the stabilizing muscles of the trunk. This exercise does not utilize external weight and can be safely used for rehabilitative and general strengthening programs.

Transcript

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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