The Least Fancy Calisthenics Move With The Most Benefits

The Back Bridge Benefits

This might be the least sexy move with the most benefits you’ll see today.

The back bridge and its dynamic variations are an essential tool for overall back mobility and good posture.

It is something I have neglected for a good part of my life. I started to change that when I realized my mid/lower back was my missing link.

I’m still far from the acrobat level but at 43 it’s night and day compared to what I was able to do in my 20’s.

I like doing dynamic knee raises paired with the bridge to work on my motor control when up-side down.

It is surprisingly hard to lift your legs when the body is engaged into an arched position. This requires to re-calibrate how we use our hip muscles in order to lift our legs.

Go for 4-6 reps and repeat for 3 sets. 

You can ideally mix those reps sets with 3 sets of maximum static holds.

If you can't do the full bridge yet, simply start with an elevated version of the bridge, with parallel bars or yoga blocks for example. Your hands would then be higher than the ground, to allow for an easier back bend to start.

No matter what your level is, the back bridge is a good goal to target!

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Frequently Asked Questions

1. What is the primary benefit of practicing the back bridge and its variations? The back bridge is an essential tool for $\mathbf{overall}\mathbf{back}\mathbf{mobility}\mathbf{and}\mathbf{good}\mathbf{posture}$, specifically targeting the mid-to-lower back which is often a "missing link" in strength.

2. How has the author's back bridge ability changed with age? The author notes that despite neglecting the movement in the past, their ability to perform the back bridge at age $43$ is "night and day" compared to what they could do in their $20^{\prime }\mathbf{s}$, highlighting the positive long-term impact of practice.

3. What is the goal of adding $\mathbf{dynamic}\mathbf{knee}\mathbf{raises}$ while in the bridge position? The goal of pairing dynamic knee raises with the bridge is to $\mathbf{work}\mathbf{on}\mathbf{motor}\mathbf{control}$ while upside down. This challenges the hip muscles and forces a $re-\mathbf{calibration}$ of how the legs are lifted while the body is in an arched, engaged position.

4. What are the recommended sets and repetitions for the dynamic back bridge exercise? The recommendation is to aim for $4-6\mathbf{repetitions}$ of the dynamic knee raises and $\mathbf{repeat}\mathbf{for}3\mathbf{sets}$. It is also suggested to mix these with $3\mathbf{sets}\mathbf{of}\mathbf{maximum}\mathbf{static}\mathbf{holds}$.

5. How can a beginner modify the back bridge if they cannot perform the full movement yet? Beginners who cannot perform the full bridge should $\mathbf{start}\mathbf{with}\mathbf{an}\mathbf{elevated}\mathbf{version}$. This can be done by placing their hands on parallel bars or yoga blocks, which makes the initial back bend easier to achieve.