Quote: (06-15-2012 12:39 PM)BoiBoi Wrote:
Quote: (06-15-2012 09:30 AM)Hades Wrote:
Best exercise is the back bridge, bar none. Strength and flexibility in one exercise.
Just started doing these, but I dont know, if Im doing em right. Do you have any resources concering them?
This guy is one of those bar-gymnast professionals, I think. This video is all you really need.
Just so you know, you have two options with the back bridge.
You can either do bridge holds, where you push up and hold it for a minute or two (I can do a bridge hold for a long time), or you can go for reps.
For back rehab I recommend reps. Holds are sort of weird to me.
You can also skip the wrestlers bridge as I find it harder than the full bridge. My neck is not that flexible.
Also, one useful bit of information.
When I took kickboxing, we did Superman reps and holds.
I could do twenty-five to thirty full reps of Supermans easily in about a minute while the rest of the class basically jerked off with their necks slightly clearing the ground. For the Superman hold, I could do two holds of 2 minutes inside of 5 minutes.
At this point I could only do 10-14 full bridge reps for one set, no second set. Back hyperextensions were also a joke, since I could easily knock out a eighty to a hundred and reverse-arch my back much further than any of my lifting buddies. Because of the large training effect I got from back bridges, this is when I concluded that the other two exercises were worthless. The same was the case with crunches vs. hanging leg raises. Thus it is more useful to do fewer reps of harder exercises.