Kneeling Open Kinetic Chain Bridging Variation Pairs well with Front Splits or Jefferson Curls (and Eminem.) Why this is a good variation: It’s more progressive and quantifiable than most of the bridging progressions you’ll learn elsewhere. It also requires ACTIVELY pulling deeper into the bridge position with the muscles of the upper back, instead of pushing deeper into it with the legs (as is done in the normal, closed kinetic chain bridge.) Both are important, but you’ll get some unique value from this drill. Cautions: If you tend to have a hypermobile low back, this drill will not be appropriate for you. You may need to do isolated mobility work on the thoracic spine and anterior hip before you’re able to effectively spread the posterior compressive forces that come with this drill (and bridging too). Important cues: Grip should be slightly wider than shoulder width. Not so narrow that it limits the extension of the shoulders, but not so wide that you can do a dislocate/pass through. First, pull the bar ACTIVELY into extension, then move hips forward so they’re in front of your knees to spread the compressive forces and counterbalance – making sure the glutes are engaged. Finally, Make one more active pull with the shoulders into extension and allow gravity to work its magic. This is one (of many) of the progressive and quantifiable mobility drills I use to track my student’s mobility progress in six fundamental body positions. If you’re curious to learn more or work with me, check out WellRoundedAthlete.net/coach or feel free to email me at [email protected] As with anything, this should be approached intelligently and progressively #wellroundedathlete #TLSMLA #shouldermobility #idoportal #poliquingroup #mobilitywod #freestyleconnection #movementculture #shoulderprehab #mobility #prehab #gymnasticbodies #parkour #growstronger #movnat
Posted on: Sat, 03 Jan 2015 20:49:45 +0000
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