The lateral bridge with the pull of the block
Last reviewed: 20.11.2021
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Adding resistance to the exercise will help to use the central muscles, strengthening the "core" of your body - your torso, hips and shoulders. Adding traction to the side bridge will give you a feeling "like someone is pushing you back and forth. This will improve your strengths when doing the exercise.
Benefits
You will strengthen your central muscles, and this will help you to achieve better results in sports. Before you try this variation, you must learn to keep the side bridge for 30 seconds. (So do not miss the exercises for the back).
How to Exercise
- Secure the cable to the low block and take the handle in the right hand. Lie down on the left side slightly more than the arm's length from the weights, so that you can move the load on the rope.
- Reliance on the elbows, legs are brought together, push the hips off the floor to form a straight line from the ankles to the shoulders. Then, pull the handle of the cable to the chest, pushing the hips up and forward and pulling the shoulder blades.
- Slowly straighten your arm in front of you. Try to do the exercise in 30 seconds or 8-10 repetitions, but stop if you start to lose shape - for example, if your hips are sagging or you can not fix the body. Change sides and repeat movement.
Expert advice
In order to keep the body in a straight line shape, strain the abdominal muscles as if you want to take a deep breath. And do not be afraid to add weight. Resistance can help you learn how to properly use your central muscles. When you begin to feel comfortable with the exercise, increase the speed of the thrust. The faster you move the hand, the more resistance you will create for the muscles of your torso - and the easier it will be for you to improve your rotational stability, which is the main guarantee of success in the sport.