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Gymnastic Bridge
In this lesson you will learn how to bend
back into a bridge from a standing position.
You will need this exercise if you want to learn the back walkover.
Sometimes it´s also useful for those who want to learn the back handspring.
Before you try this, you should stretch your bridge a lot.
Find more gymnastics exercises at gymnastics main.
Technical description: Gymnastic Bridge
- Stand upright and extend your arms overhead.
The distance between finger tips and floor has to be as large as possible.
Keep your elbows and your knees extended during the whole exercise.
Don't hollow your back during the beginning phase and look straight forward. ( abs firm )
Never elevate your heels.
The head and the arms have to move as one unit when you bend back.
So let your ears and your shoulders stick together.
Arms, trunk and legs are in a vertical line.
- And this is what most people don't know:
Before you start bending backwards, you have to push your hips forward
while keeping the hands as high as possible.
A lot of newbies bend the knees at this point and swing the arms.
THAT´S WRONG !!!
You have to keep your knees and your elbows totally extended and
just push your hips a bit forward.
Don't strike out with the arms.
The hands must never be in front of hip level.
Initiate the back bend without any fast movements and if you are afraid of trying it like this, ask somebody to spot you.
Feet and hands stay in a vertical line, while the hips are pushed forward slowly.
This stretches upper thighs and lower abs.
- Keep your hips as far as possible in front and start bending backwards without bending knees or elbows.
Don't forget that head and arms have to move as one unit. Move slowly !
Abrupt movements are strictly forbidden.
From where your arms are horizontal, you should be able to stand back up without difficulties.
If you can't, you probably didn't push your hips forward enough.
If your bridge is very flexible, you can even stand back up from where your hands touch the floor.
PS: Shoulder flexibility is more important than back flexibility.
And
don't elevate heels !
- Bend your hands so that your fingers point towards your heels and plant your hands slowly.
If your bridge is not flexible enough to do this slowly, ask a friend to spot you and place a pile of mats or
a mattress behind you. The higher the pile of mats, the easier.
- Once your hands are planted behind you, check
how extended your knees and your elbows are and if your heels really
stayed on the floor.
Then extend your knees even more to intensify the shoulder stretch.
Trainer advice: Gymnastic Bridge
- Stretch your shoulders, your legs and your abs.
- Learn how to go from a handstand into a bridge first.
- Try this on mats first.
- Ask a friend or a training partner to spot you at the beginning.
- After learning how to bend back into a bridge, you can learn how to do a back walkover.
Related instructions: Gymnastic Bridge
Videos: Gymnastic Bridge
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