SE17 (Elevated Thoracic Bridge) Form Check

@Alessandro Mainente

This is my current ability with this exercise with the two heights my setup allows. Which one is better for me to use and how's the form?

Hey Petri,

Stick with the taller box for now and keep working to bring your chest further forward. Once your form is a bit more refined at that height, you can begin to lower your feet.

Hi Everett

Thanks for the advise. By more refined do you mean straight legs and shoulders over hands? Can I start doing bridge pushups or should I wait till I achieve that form?

HI petri, taller box for sure, the goal it is extend the legs in a straddle position then move them together, then move the hands a bit closer to the box.

4 minutes ago, Alessandro Mainente said:

HI petri, taller box for sure, the goal it is extend the legs in a straddle position then move them together, then move the hands a bit closer to the box.

Ok Alessandro. What about the push-ups?

My first goal has been to get the legs straight, then move the hands closer. Is that wrong?

Yes:

-straddle 

-straddle straight

-together bent

-together straight

For the push up perform them with appropriate legs position and box height so that you can reach a full elevate and stretched out bridge.

@Everett Carroll  @Alessandro Mainentewould it be ok to move my legs together at this height?

NO, the legs must be straight first. then moved together, also I believe that with the actual distance also with legs together and straight you have no chance to move the shoulders over the wrists, so probably you need to move the hands a little bit closer to the box.

Couldn't agree with Alex more. 

On ‎7‎/‎12‎/‎2016 at 11:02 PM, Alessandro Mainente said:

NO, the legs must be straight first. then moved together, also I believe that with the actual distance also with legs together and straight you have no chance to move the shoulders over the wrists, so probably you need to move the hands a little bit closer to the box.

I'd like advice on whether I'm working at a box height suitable for my current level and whether I should bring my hands closer or farther from the box at this height.

I really like it! nice work.

24 minutes ago, Alessandro Mainente said:

I really like it! nice work.

Thanks Alessandro. So I'll stay at this height for now and maybe after a few months try to go a bit lower.

For now, you need to extend the knees FIRST then reduce the feet distance.

8 hours ago, Alessandro Mainente said:

For now, you need to extend the knees FIRST then reduce the feet distance.

I know - that's what I'll spend the next few months doing. Or however long it takes: could be 1-2 sessions or a year. It's hard to predict the rate of progress.

On ‎13‎/‎09‎/‎2017 at 11:04 PM, Alessandro Mainente said:

For now, you need to extend the knees FIRST then reduce the feet distance.

I managed to do both (maybe a little more knee extension?) but do I need to be able to push my chest further forward in this position? I feel a good pressure in my shoulders and upper back.

Hi @Petri Widsten,

Yes you need a bit more knee extension and push yourself further to open up your upper back, chest and shoulders.

@Alessandro Mainente @Leo Trinidad

Have I done enough? In any case, I'll be spending the next few weeks consolidating this level until it feels easier. After that, can I move my legs down a bit?

Very nice improvement, Petri.

I'd say you can give it a try moving a little lower with your legs. Always strive to press the chest out to lean further into the Stretch. You may also move slightly closer to the box with your hands  

keep up the great work!

OK Pauline, a few weeks and then I'll try that. Many thanks.

Sounds great! Please keep us posted  

Great progress. I love seeing all the shots in one thread to see how things change.

@Alessandro Mainente @Leo Trinidad@Pauline Taube

An update with the next two levels. I started on the 2nd one today. I'll stay at that height until I can push my chest a bit more forward. It seems that progress toward the floor is fast after you have locked in the correct form at one height.

Niiiiiice work! it is time to move on.

Awesome progress, Petri! Your dedication and consistency is definitely paying off

If you aren't already, remember to squeeze your glutes in order to protect your lumbar. 

Keep the posts coming  

Thanks coaches. I feel the stretch only in my shoulders and upper back, not in the lumbar.