Strict form for a bridge/backbend?

Hello all. I was wondering if a few people could clarify the characteristics of a strict or ideal bridge. From my understanding these characteristics include:

- Straight legs

- Fully extended hips

- Fully extended arms

- Open shoulders. open chest

- Arms perpendicular to the floor

I'm essentially going by, along with personal trial, this picture here:

http://thegymcoach.files.wordpress.com/ ... bridge.jpg

Is this correct, or is there something I'm missing? An element I've really wanted to nail down a back walkover but haven't seen any real progress with it (which in turn has lowered some of my motivational commitment to the skill, leading me to not work on it as hard as I ought to). I had wondered if my bridge form would play a role in that, so I want to address that as well. I also have to question if that amount of hyperextension in the back is dangerous down the road, as I know every time I try a "strict" bridge I really feel it in my lower back - I'm a naturally flexible guy but I've got limits. :|

Thanks for the help!

do you have any flexibility in your shoulders to do a bridge?

if your shoulders are not over your wrists, you are going to feel it more in your back.

start the bridge with your feet elevated with shoulders over wrists and go from there.

let's be frank, there will be some stretch and load throughout your back even if you are only doing a shoulder/neck/head bridge

TylerInTraining said:

Hello all. I was wondering if a few people could clarify the characteristics of a strict or ideal bridge. From my understanding these characteristics include:

- Straight legs

- Fully extended hips

- Fully extended arms

- Open shoulders. open chest

- Arms perpendicular to the floor

I'm essentially going by, along with personal trial, this picture here:

http://thegymcoach.files.wordpress.com/ ... bridge.jpg

Is this correct, or is there something I'm missing? An element I've really wanted to nail down a back walkover but haven't seen any real progress with it (which in turn has lowered some of my motivational commitment to the skill, leading me to not work on it as hard as I ought to). I had wondered if my bridge form would play a role in that, so I want to address that as well. I also have to question if that amount of hyperextension in the back is dangerous down the road, as I know every time I try a "strict" bridge I really feel it in my lower back - I'm a naturally flexible guy but I've got limits. :|

Thanks for the help!

Tyler for the average male, this is something that isn't going to come in a day. One reason why men tend to do saltos and the like. However, backbending movements are quite rewarding so if its a goal of yours its a matter of putting in the time.

You might think of this as the end result of a progression. Yes you should have a deep backbend, and also be proficient at the simpler wall walks. From there try reverse wall walks, drop to the wall from a handstand and walk back. Then you a stage or plyo boxes to drop down to etc.

Also i personally recommend doing supportive, passive back stretches to help train the spine to bend. A very simple one is to just lie on your back on a bed and slide off head first. You can pause at various points of the slide for up to a minute imagining your spine curving around the edge of the bed.

I see I should've mentioned what I'm actually capable of at the moment regarding bridges. My mistake.

Yes I am capable of a bridge, though not quite the strict one as shown in the picture. I can even lower down into one from standing without the help of a wall, as well as do a bit of bridge walking (again, without the strict form). I've been doing my best to hold one with strict form but it puts a heck of a stretch on my back when I do. I usually work my hands into position where my shoulders are above my wrist, so I don't think it's a question of shoulder flexibility, based off of where I "feel it" whenever I go for strict form - above all else I feel the intense stretch in my back. Would you recommend just doing the bridge wall walk progressions from the start but with strict form? Perhaps there's some other prehab/rehab routine that would help for this sort of thing (like that passive stretch, which I'll have to try when I find a bed that's higher off the ground than mine )

http://gymnasticbodies.com/forum/viewtopic.php?f=17&t=350&hilit=developing+bridge

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This needs to be re-shot due to the obvious camera angles, but should be a good stepping stone. These were shot before I went to the GB seminar but we did go over the bridge/walkover progression and I had a good talk with Dillon about it.

Think the use of a bed, a sofa, and perhaps an Ottoman.

Ah I remember reading that topic awhile back. After taking a second good look along with my own experiences it's making more sense (and it appears all my questions were essentially answered there haha). So above all else the important thing to work on is opening the chest and shoulders, as opposed to focusing on the straight legs and degree of hyperextension which can be worked later? I took a couple videos of myself to see where I stand as far as the arms and it appears as though I can walk the arms into position once I'm in the bridge. I'll keep working at it all the same though, as I really want to nail this back walkover down.

Thanks as always for the quick response. ^__^