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Arm strength for backbends (bridge)
So i can’t do a bridge (just the regular floor ones). I can’t seem to find the strength to push my upper body and head off the floor. I know I have the back flexibility because if someone hold me up, then no problem, and I’ve been doing pole for quite a while so I think I should have the arm strength by now too! What am I missing? Or how can I train myself for this? Maybe my shoulders/arms are strong pulling me up the pole but weak pushing me off the ground?
Any thoughts or suggestions are much appreciated 🙂 thanks!
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9 Replies
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I don't have any tips for you but I'm replying so I can get the updates when others chime in, because I have the same problem. I can backbend like no other when I'm on the pole, I can do Camel and Bow pose in yoga, but I can't lift my damn self off the floor for the bridge. And my arms are like the strongest part of my body! Grrrr. I share your frustration.
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I have no tips either. When I was younger I always could do a bridge. The. Until a few weeks ago I couldn’t. Doing a bridge was one of my goals for this year, even before I started pole. Then a few weeks ago I wanted to try one during stretching after my pole class, and was able to do it. I don’t know what made the difference. I know I got stronger in my shoulders and more flexible. But what exactly did the trick? I am not to sure.
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Here' s a helpful vid I made for lots of girls who ask me:) Sorry the volume isn't too good but hope it helps.
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I have some suggestions:
First you want to make sure it's not lack of flexibility in your shoulders, abs hip flexors and chest, because not only does your back/spine come into play but those muscles do as well.
You are correct that it takes strength to raise up into full bridge and it's a different motion then many pole moves. That being said, though you feel like you should have the strength, the muscles are being asked to do something new. Things to work on strengthening would be. Upper back lats, Triceps, Shoulders and even chest!
Also hand placement can be and issue! If you're placing the hands close to the top of the shoulders that can make pressing up more difficult. Try placing the hands by the ears instead. If you're taking the lessons here is the video for the Bridge. https://www.studioveena.com/lessons/view/4deccca1-6624-4065-bc2e-7e100ac37250
​In addition to all of that, warm up the back first with some spinal contractions, supermans, and other more gentle back work like cobra , bow and chest stretch. Save the bridge for when you're very warm.https://www.studioveena.com/img/smilies/icon_flower.gif
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Yeah as Veena said, a lot of people struggle with Bridge due to stiffness in shoulders and upper back. Some good exercises for stretch that area is standing about a foot from a wall, then arching your back to rest your chest, neck and chin against wall with your arms stretching straight up towards the ceiling. It gives me a nice stretching feeling in my arm pits, pecs and upper back.
Otherwise, for strength, I recommend handstands for building control and confidence in your arms. Make sure you are pushing up and away from the floor. Don't let your shoulders sink into your arms. Try and make them as long and extended as possible. I think a lot of people in Bridges don't straighten their arms fully and extend through their shoulders and chest, which means instead of using your chest and back muscles, all your weight is pressing down on your bent arms, which is really hard to maintain. (If you think about doing push-ups, its always when arms are bent that the muscles have to work the hardest. When they are straight it's easier because shoulders and back are also doing part of the work.)
So those are my two tips: Improve flexibility in upper back and shoulders with regular stretches AND build strength and control by practicing pushing up and away from the floor, through straight arms.
There is a great youtube channel WeFly by Tracee Kafer that is currently doing a monthly challenge on backbends (featuring Rebecca Star) called "GetBent" and they have some great tips and stretches for bridges. Check it out: https://www.youtube.com/watch?feature=player_embedded&v=eJQvYKFFNO0
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Yeah after trying some stuff out, I think my shoulder are very inflexible when it comes to putting them over my head like that. And I suppose my triceps are weak since they dont get used as much in pole. I'll give it a shot. Thanks everyone so much!
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I couldn’t either until last night !! The night before that I couldn’t even lift myself, but yesterday I took a pole class, came home and tried it and I could! I think the key is to be REALLY warmed up.
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Registered only to thank Veena the great tip which helped me make the next milestone for the bridge. Which was to put hands near ears, and not close to shoulders. Thank you very much Veena for the tip.
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I’m so happy my advice was helpful! You’ll find all kinds of tips and help in the lessons here too! We’re still running a sale for the new year!
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