Full bridge exercise is an essential exercise for all wrestlers. The movement is a cornerstone for neck strength. So if you are a wrestler or a mixed martial artist pay close attention to this exercise in perform it regularly. One of the reasons I love this exercise so much is because it adds variety to your workouts. This is key when you are working toward developing strength. There’s a great article that goes into why variety is so important in workouts called “For Maximum Muscle and Minimum Fat, Your Workouts Must Incorporate Both Variability and Consistency.” It’s definitely worth a read.
How to do a Full Bridge:
Lay face up on the ground bring your feet close to your butt. Place your hands by your head with your fingers pointed downward. Lift your body high up into the air. Position yourself so that your head will be on the ground in your body will be resting just using your head and your feet. Your hands will be off the ground and can be put in front of you or just by your side. Hold this position as long as you can.
Muscle group worked:
The full bridge exercise strengthens the entire body but places greatest emphasis on your back and neck muscles.
Target Repetitions for Muscle Growth: 30 seconds to 1 minute.
Why a Full Bridge works:
Full bridge exercise works so well because so much of your body weight is being held up by your neck muscles. This is why fighters and wrestlers use this exercise. When you get into a choke hold you will be able to resist long enough now to get out of it.
Tips: This tip is essential! If you have neck problems or neck pain absolutely do not do this exercise. It puts great strain on your neck so please be careful.
Important!: Breathe in and out slowly throughout this exercise.
Disclaimer: Talk to your primary care physician before beginning any exercise regimen.