Bridge Exercises: Getting In and Out of the Bridge



The bridge exercises shown here are designed to help you go into the bridge from your footwork and downrock.



So many untapped bridge variations exist that could give some real creativity (and credibility) to new bboys.

Practicing these exercises will help you to create your own exercises, that you can then incorporate into your routine.


Bridge Exercises

STARTING POSITION

Start out in the push-up position with your legs spread wider than your shoulders.

Have most of your weight on your arms, so that you can move your legs more easily.


Bridge Exercises

STEP 1: Step Under

Take one leg, and step under the other leg (just like step 1 of a 6-step). As you do this, the opposite arm (of the stepping leg) comes off the ground and into the air for balance.

Your legs should now be in a scissor position, with the side of your body facing the floor.


Bridge Exercises

STEP 2: Switch to Swipe Stance

Keeping the free arm up, you will rotate your body so that your chest faces up. Bend your legs at the knee, and keep your pelvis up.

You should now be in the starting position for a swipe.


Bridge Exercises

STEP 3: Watch the Free Arm Come Down

*CAUTION* You should already be able to do a bridge before attempting this move. Otherwise, this is a good way to get injured.

You will now look at the back of your free hand, as you swing into the bridge.

Slowly swing your free hand (a light swing) around the opposite side your face and above your head. As you arch your back, aim for the free hand to land close to shoulder width apart.

Never break eye contact with the free hand before you’ve landed (otherwise you won’t spot your landing). Lead with the outside of your free hand as you swing it around and down.

You should end up in a bridge.


Bridge Exercises

STEP 4: Reverse It on the Opposite Side to Get Out

From the bridge, you will now put most of your weight on the hand that just landed.

With a push from the hand that was originally on the ground (which is now bearing less weight), and a jerking of your shoulder upwards, you will swing out of the bridge and into the swipe stance (with one arm in the air).

This move should be very similar to the reverse how you got into the bridge.

It’s a bit more difficult but it looks great in a routine.


GENERAL TIPS

Practice both sides so that you can improvise with it when you downrock.

Think of news ways to add style to the move.

Always warrm-up before trying these bridges exercises.


Have fun and share your knowledge.



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