Stand To Stand Bridge Tutorial
Bridging Tutorial
The Lost Art of Bridging
Bridging is without a doubt the most beneficial movement you can perform! The stand to stand bridge is the most advanced bridging variation to work up to. Very few people are capable of performing the stand to stand bridge. Now I am going to take you through the exact set of progressions that I went through to achieve my first stand to stand bridge. With persistent effort you too can be one of the few people to accomplish this movement. But first, why should you bother with bridging?
Bridging Benefits
- Bridging will improve flexibility in the quads, hip flexors, abs, rib cage, shoulders and lats
- Bridging bulletproofs the spinal column in preparation for heavy, explosive, or unexpected movements, allowing you to train harder, heavier, and faster.
- Bridging will make all of your athletic movements more powerful
- Bridging can expand the rib cage and increase lung capacity
- Bridging will improve your posture which will communicate confidence and power to those around you
- Bridging will elongate your spine and if done regularly will increase your height by up to a full inch
If bridging is so great than how come no one ever does it?
We live in a superficial society and most people are more concerned with the size of their biceps or the condition of their abs than how healthy and functional they are. In addition very few people are actually aware how beneficial bridging actually is and those that do bridge regularly. In a way bridging is like a secret weapon to western culture. In eastern culture bridging is often considered the king of exercises. No other exercise comes close to improving functionality like bridging does. Being an avid martial artist I can attest to the benefits of regular bridging. Just the other day I was grappling and thanks to consistent bridging I was able to maneuver my way out of difficult positions effortlessly.
Building Your Way up to the Stand to Stand Bridge
Back Bridge Progressions & Key Points:
Basic Hip Bridge – arch back as high up as possible and keep heels as close to butt as possible
Hip Bridge grabbing ankles – arch back up as high as possible and keep heels as close to butt as possible
Standard Back Bridge – Work on fully extending arms and bringing heels in closer thus increasing the stretch
Back Bridge Push ups – Work on fully extending arms and bringing heels in closer thus increasing the stretch
Wall Walking – Work on progressing all the way down into a bridge and then back up. Once this is accomplished than work on standing closer to the wall and taking fewer hand steps
Stand to Bridge – Push Hips forward, look behind you and have a partner spot your lower back. Keep your shoulders strong
Elevated Bridge to Stands – Start by going into a bridge with your hands on an elevated surface such as a couch. Push yourself up by powerfully pushing with your shoulders and pushing your hips forward over your toes
Stand to Stand Bridge – Make sure to stay as arched as possible. The more arched you are the easier it is. Powerfully push off of the ground with your shoulders and push your hips over your toes.
When should you progress to the next variation?
Once you can perform your current bridge level with ease then progress to the next variation.
How often should you practice bridging?
I recommend performing some form or bridging exercise every single day. At first if you find yourself soar then I recommend taking a day off to recover. After a few sessions bridging shouldn’t leave you soar at all. When learning a new skill such as bridging it is important to practice it every single day and stay as fresh as possible. So take a few minutes rest between sets and aim for maximum execution and technique instead of high reps. REMEMBER – Quality over Quantity. Focus on doing a few awesome slow and controlled reps than simply banging out 30 ugly reps.
Advanced Bridging Workout – Don’t be surprised if you feel taller
5 bridge push ups (hold the 4th rep for 5 seconds)
push yourself up to standing
10 bridge push ups (hold the 9th rep for 10 seconds)
push yourself up to standing
15 bridge push ups (hold the 14th rep for 15 seconds)
push yourself up to standing
20 bridge push ups (hold the 19th rep for 20 seconds
push yourself up to standing
Notes:
Perform this routine once every single day. It doesn’t matter if you perform it in the morning, before going to bed or before/after your workout. The important thing is that you perform it at-least once every single day. If your up for it you can do it up to 2 or 3x per day. If you aren’t capable of performing the stand to stand bridge yet than you can simply just perform the bridge push ups.
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Hey Greg, just wondering if you could help me out. I have been trying to achieve a full back bridge by following your progressions. I can do a neck bridge easily but I fin it impossible to push up into the full bridge from a neck bridge. I am close to achieving handstand pushups for reps so I was thinking they would help me to push up into the bridge. Any other exercises you could suggest on this would be great. Thanks
You’re too inflexible. Try doing a bridge with a stability ball under you. Stretch your arms back as far as possible. Dumbbell pull overs will also help.
Much appreciated Greg, keep up the great work
Hey Greg.
Ive been bridging for a while, and i love it, amazing exercise!
I was just wondering, is this exercise enough to fix bad posture, from to strong chest (i guess).
My shoulder are hanging to much forward, a bit gorilla like, and was wondering if bridging is enough to fix this, or i should do some specific exercise as well?
Cheers man!
This exercise will definitely help with posture. You’ll also want to make sure you hit lots of pull ups, rows and rear delts. Also when you’re standing or walking, focus on keeping your shoulders in the proper position. You do this by turning your palms forward.
Hey Greg,
I know that you wrote this a while back but I’ve decided to really focus on bridges recently and have found this pretty helpful.
I know you have a bridging workout outlined above but thats really only suitable once you’re proficient at bridging.
I’m wondering if you have a workout for getting up to that point. I know you say to just move on to the next variation once you are proficient at each stage but I was wondering if you could indicate roughly how much “practice” is needed at each stage.
How did you go about it?
For example, say I’m just starting out doing hip bridges… how much would you recommend doing them to become proficient? Sets of 10? As much as possible? Twice a day?
I’d be interested to know how you went about progressing.
Thanks!
Matt
You’ll want to get to the backbridge as fast as possible. Get a mat and a spotter and try to push yourself up to the backbridge. Practice this daily. When you can hold a strong bridge then it’s just a matter of doing the wall walking
Okay thanks Greg,
I am now at the point of doing full back bridges but have a fair way to go to get them to good standard. What I’m wondering is how to go about working on it on a consistent basis.
Shall I do like 10 back bridges a day with 1 minute rest or what? How much practice is enough?
And how long would you say it took you overall to get to a stand to stand bridge?
Thanks!
Matt
Practicing once per day is sufficient. Hold for 3 sets for 20 seconds. Then you can practice wall walking. Do 3 sets of 6 wall walks.
great videos. I really want to try it but lack strength in my arms. as in they are really weak. any tips for a girl to gain some strength without having to lift weight.(also it didn’t help in the past)
maybe u could also tell me some foods to help along
Push ups with your hands on an elevated surface should help. Also bench dips. Practicing push yourself into the bridge will also help.
What a great article,so it helps your back? what if you have back issues but are looking at strenghtening it.I really don’t belive in excepting that I am being told nothing I can do for strenghtening my back(was told I have a hurniated disk and buldging disk)could I do these without making things worse,What do you think?
Hey Mark.
I’m not really sure whether or not bridging will be beneficial for you given your issues. You can try doing the hip bridge and assessing how your back feels. If it gives you no problems then you can slowly progress further. As always, consult your doctor before using any of my techniques.
Hello!
Excelent article!
How much time do you have doing bridging?
Just wondering since you said you’ve earned 0.75″ in height! :)
Thank you.
I like to do 2 sets of 30 seconds of bridging daily to maintian. When building up you are going to need to do this 2x per day (morning and night).
Hey Greg,
I only came across ur article recently. The exercises are awesome dude. My back feels like it was reborn! I’d very much like to grow taller and i just wanna know approximately how long you gotta do this in order to gain an inch.
Regards,
Stay lean
Sky.
Do it daily morning and night. 2 weeks you should notice a half inch increase. It may take 2 months to get the full inch.
ye this is a great post. Just done my first set of wall walking up bridges. Haven’t got the strength to stand up straight from the bridge yet but hopefully in time, here is a video of me performing the wall walking one http://www.youtube.com/watch?v=5QW3Ljjy4nc
when i do bridging push ups my lower back feels so sore is this normal? cause i get this awesome feeling after doin 10 reps of it
and does briding also train the back muscles or only stretch?
cheers
Hello, thanks for this. I’ve a question, so, I’ll progress to Part II video when I can easily do the Part I?
Thanks again
thanx mate this was helpful
but i think in order to do the stand to stand bridge you need a strong legs muscle ..
eny advice how to get those?
all the best
how much have you grown from this by now man? i saw 0.75 inches on a forum somewhere, have you gotten the full inch out of it? i got about a half inch out of bridging now, and my back feels uh mazzzinng.
Hey! Glad to hear man.
Thats awesome. I haven’t been doing bridging as much as i’d like too. So i’m still at 0.75″
I’ll resume intense bridging and I’m sure i’ll get that extra 1/4″
Awesome tutorial on stand to stand bridges. I focus mostly on stand to bridge and haven’t worked up to standing again from a bridge position. I like doing this in conjunction with ab exercises.
hey man what exactly is you routine for getting taller?just the advanced Bridging???? please give me the exact exercises how much you ve grown after doing that exercises and for how long you did it?its permanent height???thank you man your exercises are good for the body
Read the end of the article again. Thats the routine I do everyday. The one consisting of bridge push ups and stand to stand briges.
Greg! great article and again thanks for the tip but…
I’m only 15 years old and obviously have a long ways to go in terms of growing.
Tell me, will Bridging only help me more or will it make my spin and/or rib-cage to big for my body?
And as you said it can even make me grow up to an inch more, will it affect my height in the long run or as of now? I’m, 5’10”.
Bridging will be very beneficial for you. It won’t increase the size of your rib cage. Bridging will help increase space between spinal disks adding up to 1 inch. This is a good thing. Whether your 90 years old or 9 years old.
Best post so far from you man. Excellent.
Thanks man! Glad you enjoyed it.
I always do bridges after all of my workouts, I do the stand to stand one’s as well. I love all of the variations you included, this way even beginners can try it. This is one of my favorite exercises.
You are in incredible shape by the way!
I never even thought about these before. Dunno how I’d look if I did them at the gym LOL.
But sounds cool, definitely will help me with my posture and flexibility… will have to practice them.