10-28-07 02:31 PM - Post#366525    

I've been reading about the wrestlers bridge lately.I used to do it in football everyday with a helmet on.One day I showed up for drills and I had forgotton my helmet,there was no contact and the coach just looked at me when it came time to do the wrestlers bridge,I did it fine without a helmet and the coach never said anything about me forgetting my helmet.I weighed in at 133lbs. back then.I weigh about 190 now and wonder if I can do the bridge without breaking my neck or injuring myself.Any thoughts,commentes or advice will be appreciated.

How often has bad management been mistaken for destiny?

10-28-07 02:44 PM - Post#366526    

My only advice would be to go slow. Last year I read Matt Fureys Combat Conditioning book and got turned on to doing bridges. At first I could barely hold myself up with my head and hands for a minute. I kept working at it slowly and after a few weeks was doing a no hands bridge for 3 minutes at a time with my nose touching the ground. My back feels alot better when I bridge. It seems that it varies from individual to individual the persons tolerance for the bridge and wether or not it helps their back. I am currently sitting at 210 lbs.
Just my 2c
Cory

"May God be with you and the Devil be crushed underfoot as you march for Peace on the skulls of our enemies, for goodwill, security, and a quality of life that comes only with Democracy" -Ted Nugent Only those who risk going too far can possibly find out how far one can go...... T.S. Elliot Today I will do what you won't so tomorrow i can do what you can't http://birdsongruns.blogspot.com/ http://www.myspace.com/corybirdsong

10-28-07 02:46 PM - Post#366527    

In the Combat Conditioning book does he go into detail on how to ease into doing the wrestlers bridge safely?

How often has bad management been mistaken for destiny?

10-28-07 03:18 PM - Post#366536    

Off the top of my head I cant remember. He spent alot of time on it because its one of the three exercises he really promotes in the book (Royal Court: Bridge, Hindu Squats, Hindu Pushups). The rest of the book is mainly varietations of those 3 exercises. Unfortunately I am not home yet otherwise I would find the book and scan some pages for you. (2 more days in Iraq WOOT!)
Cory

"May God be with you and the Devil be crushed underfoot as you march for Peace on the skulls of our enemies, for goodwill, security, and a quality of life that comes only with Democracy" -Ted Nugent Only those who risk going too far can possibly find out how far one can go...... T.S. Elliot Today I will do what you won't so tomorrow i can do what you can't http://birdsongruns.blogspot.com/ http://www.myspace.com/corybirdsong

10-28-07 04:59 PM - Post#366562    

http://www.leehayward.com/neck.htm

I use the against the wall ones, i dont feel confident with the wrestlers bridge through

My New Year Log If it doesn't spoil, its not worth eating.

Wrestlers Bridge,How to do it without breaking your neck?
10-28-07 06:23 PM - Post#366596    

...I used to do them every day in wresting practice in college. I also had a lot of practice with the neck bridge in competition because I spent way too much time on my back!

"Vinny, Vidi, Vici"

Wrestlers Bridge,How to do it without breaking your neck?
10-28-07 07:35 PM - Post#366617    

yes I would go slowly, build your neck up. I started with legs folded over till my neck got stronger. It can be a dangersous exercise so be carefull. Check out some wresling or Brazialan ju-jitsu books . Matt Fureys books are just some old exercises in a new book.

Edited by woods_man8 on 10-28-07 07:35 PM. Reason for edit: No reason given.

10-28-07 11:48 PM - Post#366695    

I agree with you there woods_man. His books are very hyped up and all they are is just bodyweight exercises with a different name. I wasnt too impressed with the book itself, but if I had a chance to look at it before I bought it I never would have picked it up (damn my gotta have it now impulses).
Cory

"May God be with you and the Devil be crushed underfoot as you march for Peace on the skulls of our enemies, for goodwill, security, and a quality of life that comes only with Democracy" -Ted Nugent Only those who risk going too far can possibly find out how far one can go...... T.S. Elliot Today I will do what you won't so tomorrow i can do what you can't http://birdsongruns.blogspot.com/ http://www.myspace.com/corybirdsong

10-29-07 09:12 AM - Post#366763    

I have mixed feelings about the wrestler's bridge. I agree that it's an advanced movement with a great potential for damage, as I've done a lot of them. As I've aged, I've eliminated them.

Even though there is muscle involvement, the majority of the workload is absorbed by the cervical vertebrae. It is very easy to overextend the vertebrae and possibly pinch nerves. The neck really wasn't designed to handle extreme ranges of movement (such a Furey recommends) while under load.

If you insist on doing bridges, work the reps and time under load up slowly. Do not start out with with the hands behind the back or at your sides. Rather, place your hands on the floor alongside your head and assume some of the load with them. Gradually contribute less with the hands to the movement as you build conditioning.

I much prefer harness work and the Asserati neck movement, as well as isometrics. The neck can be enormously strong but easily injured.

Wicked

"I'm in good shape for the shape I'm in." "Jesus said to him, I am the way, the truth, and the life: no man comes to the Father, but by me." John 14:6

10-29-07 06:53 PM - Post#367087    

Use your hands to support yourself and go slow. Your body will give you a warning if you go too fast (read: all day headache) Instead of going for time, work up to bodyweight for a minute or so then begin adding weight as your body is ready for them

10-29-07 07:13 PM - Post#367097    

The bridge is an effective exercise but it really isn't worth the risk for most people. I especially like the many isometrics you can do for the neck. Most of what Matt Furey says about the exercise is incorrect, so I won't even bother going into it.

The most important test a lifter has to pass is the test of time. -Jon Cole

10-29-07 09:09 PM - Post#367192    

I have no idea why a non-wrestler would want to do the neck bridge. The only reason for the bridge is to keep you off your back long enough to run out the period before you get pinned because you were too much of an idiot not to stay off your back to begin with. If you want to work your neck, use the harness instead. Just my 2 cents.

Peace ~ Bear

10-30-07 01:04 PM - Post#367496    

If you must do the bridge, you should start by using your hands to provide a safety net. As everyone else tells you, do it slow. Speed is essential. Once you get strong enough, you will be able to do a flip from the bridge in higher speed, until then ... slow and easy. Not too many reps.

I used to do it and probably need to do it just to strengthen that part for grappling and for just in case I get punched.

Sam Tsang

12-01-08 11:10 AM - Post#506405    

I would start with a head strap to build up the neck.

It don't matter

12-01-08 12:11 PM - Post#506424    

Barney,

I think the bridge is enormously helpful if you do MMA. IF someone mounts you, you've got to buck out of it and quick.

Sam Tsang

12-01-08 12:16 PM - Post#506428    

I think Barney's point is why would somebody who isn't a wrestler do them. MMA is part wrestling for sure.

Why would a bodybuilder or general lifter want to do them? Maybe they would, I'm not sure I see a compelling reason for, but hey, I'll listen.

"It is not an uncommon experience for people to talk and argue a great deal about something without anybody bothering to define precisely what it is." - Ross J.S. Hoffman I would like to see the truth clearly before it is too late. - Sartre We must begin by a definition, although definition involves a mental effort and therefore repels. - Hilaire Belloc

12-01-08 12:46 PM - Post#506436    

• Quoting:

????????????????????????? ????????????????

What it is?

Life's too short to worry about longevity.

12-01-08 01:24 PM - Post#506449    

• cajinjohn Said:

Attach one end of that head strap to a sled and pull. As Byron has noted before, you'll get some strange looks but it's very effective and much safer than the bridge.

Performance, Health, and Longevity

12-01-08 02:53 PM - Post#506476    

Kyle,

That sounds really awesome and sick. I wish I had my buddy's sled to try that. I've done the strap with weight thing too, safer for sure, but neck bridging is not too bad for me (mainly because I'm light).

Sam Tsang

12-01-08 02:59 PM - Post#506479    

• sam tsang Said:

True. I see the neck bridge as a survival thing rather then a neck building thing.

Peace ~ Bear

12-01-08 03:34 PM - Post#506487    

Yes, and more on flexibility rather than building a huge neck. I think the size of neck is genetic. I can do a whole lot neck bridge (including doing a flip from front to back on my neck only touching the ground with my feet) AND a lot of weight with the strap, but I'm still pencil neck. LOL. My lifting partner hardly does any bridging and has a huge neck. Go figure.

Sam Tsang

12-01-08 03:53 PM - Post#506495    

I would start with the neck harness. You can attach it to a sled or free weights but I like to use the cable weight stack. Or if you're lucky your gym may have a 4-way neck machine.

My Training Log

Wrestlers Bridge,How to do it without breaking your neck?
12-01-08 05:41 PM - Post#506526    

• Neander Said:

I believe it was named after Ted (?) Asserati, a wrestler of some reknown, back in the day. Actually, there were two brothers Asserati.

The Asserati neck movement is performed as follows:

Lie supine upon a bench, facing up. Position yourself so that your neck and head is off the bench and can move freely, while your shoulders are supported. Dig?

Now, just move your head up and down, trying to touch your chin to your chest and going beyond parallel on the return trip. For the first couple of sessions, the weight of your head will be sufficient. Do NOT move side to side or in a rotary motion...too easy to pinch a nerve I've been told.

When weight is necessary, pad the forehead with a towel or folded up washcloth. Hold a small dumbbell or plate firmly in position on your forehead and bridge of the nose, if necessary. Now perform the up and down movement, holding the weight firmly in place. It won't take a lot of weight.

This corrects the potential muscle imbalance of the neck, since the back muscles and traps are already disproportionately strong. Headstrap work as it is normally done just exacerbates this. The frontal muscles of the neck usually need more strengthening than do the sides and back.

Don't go overboard with this one initially, lest you get a very sore neck and sometimes, a sore throat.

Wicked

"I'm in good shape for the shape I'm in." "Jesus said to him, I am the way, the truth, and the life: no man comes to the Father, but by me." John 14:6

12-02-08 04:56 AM - Post#506630    

I've been gradually easing into bridging lately. I think it's a good move for the mid / lower back as well as the neck, which may help with stability in squats, deadlifts and overhead work.

Once you are used to the move, you can begin to rock gently back and forth and side to side, which takes it beyond just an isometric.

If you are in a minority of one, the truth is still the truth (Gandhi).

12-02-08 05:56 AM - Post#506631    

Dragging the sled with a head strap is great. For one thing, little to no soreness. Another, it works the upper back and the neck together (dragging backward). Best, though, the peanut gallery will be so freaked out they will not only refrain from comment they won't even make eye contact.

Bridging is okay, I used to do it a lot. To tell the truth it was never the greatest neck exercise, I think there are better ways to go. Whatever you do, I'd disregard the rantings of bridging promoter Matt Furry. In particular his claim that bridging doesn't compress the cervical spine is ridiculous.

Especially if you try for the extreme range of motion he promotes - trying to touch your nose to the floor in a back bridge. I remember a few wrestlers that could do that, but nobody really considered it necessary or something to work toward. But make no mistake, that will squash the discs in your neck like bugs.

If you just want some neck strength and stability, by far the simplest way to go is some isometrics. Put a ball between your head and the wall and push on it. You can do this with your back to the wall, facing the wall, or sideways, instant four way neck. No need to use maximal tension, especially when first starting out.

If you're hell bent on bridging but need to lighten the load a little, a jumpstretch band will work. You choke it to a chin bar and set up so it is pulling you up at the waist in the bridge position. If you can't picture how to get into that position, you're right, it is pretty awkward.

The most important test a lifter has to pass is the test of time. -Jon Cole

12-02-08 06:56 AM - Post#506633    

I use the harness for the back and a plate on the forehead lying on a bench for the front. For the sides I have been taking a swiss ball to the corner of the room and leaning into it with my temple with the ball at shoulder height. Step away from the corner with your feet at about a 45 degree angle from the corner. The further away from the corner you step the harder the movement becomes. Push your ear into the ball toward your shoulder and return to complete a rep. I find this very stable and effective in hitting the area.

12-02-08 09:05 AM - Post#506663    

• ccrow Said:

You are the voice of sanity, Byron. Matt Furey is a huckster, plain and simple.

• Quoting:

Again, practical and sane training advice.

Wicked

"I'm in good shape for the shape I'm in." "Jesus said to him, I am the way, the truth, and the life: no man comes to the Father, but by me." John 14:6

Wrestlers Bridge,How to do it without breaking your neck?
12-02-08 10:27 AM - Post#506696    

Be careful with any type of neck work, because it is one of the easiest body parts to injury. Warm up throughly first with off the end of a bench head movements. I use a head strap and an old motorcycle helmet with weights on top of it for the front of the neck. ( head strap for back of neck )

It don't matter

Re: Wrestlers Bridge,How to do it without breaking your neck?
12-02-08 10:52 AM - Post#506711    

A few years ago Vicki and I and maybe a few others were trying to work on bridging -- Vicki was doing it; I was trying. I got almost nowhere after more than a month practicing. Turns out the limiting factor was frontal tightness, from the abdominals to the chest. I was unable to arch... the front stayed flat. I suspect that might be pretty common in adults.

12-02-08 12:25 PM - Post#506742    

Ccrow,

I suppose the closest thing to dragging may be cable machine?

Sam Tsang

12-02-08 12:27 PM - Post#506744    

• ccrow Said:

For some reason after reading this I started humming the lyrics from Zeppelin's "Gallows Pole".

"It is not an uncommon experience for people to talk and argue a great deal about something without anybody bothering to define precisely what it is." - Ross J.S. Hoffman I would like to see the truth clearly before it is too late. - Sartre We must begin by a definition, although definition involves a mental effort and therefore repels. - Hilaire Belloc

12-02-08 12:35 PM - Post#506749    

Asserati - thanks, Willie!
I never heard it called that before.

Life's too short to worry about longevity.

12-02-08 01:43 PM - Post#506781    

• sam tsang Said:

The cable will let you get the same angle of pull. The usual way you see the harness used, you brace your hands on your thighs so only your head moves. After using the sled, I think taking your hands off makes it better, that gets the upper back involved. It turns into some hybrid between a good morning and the usual neck harness extension.

But the cable, unlike the sled, resists on the way down - that is, there is an eccentric component - so it will make you sore.

The most important test a lifter has to pass is the test of time. -Jon Cole

12-02-08 03:39 PM - Post#506822    

Thanks, Ccrow. That's a great explanation.

Sam Tsang

12-02-08 05:09 PM - Post#506858    

The cable is great, 'specially if you're like me
and too cheap to buy a new headstrap.
Just use the single hand attachment, loop a thick towel through it, shove that in your mouth and do cable neck lifts.
I'm thinkin' this might be a good movement for dieters too.

Life's too short to worry about longevity.

12-02-08 07:38 PM - Post#506885    

• ccrow Said:

Sounds like fun. I have a sled and a head strap so you know I have to give this a go Byron.

Peace ~ Bear

Wrestlers Bridge,How to do it without breaking your neck?
12-03-08 12:59 AM - Post#506957    

The cable does cause more soreness but this can be a good thing ... the eccentric portion will cause the neck to grow faster. I believe that the neck is a muscle where added size is just as important as strength for protecting the spinal cord.

My Training Log

Re: Wrestlers Bridge,How to do it without breaking your neck?
12-03-08 05:14 AM - Post#506967    

• BCPowder Said:

How so?

The most important test a lifter has to pass is the test of time. -Jon Cole

12-03-08 06:37 PM - Post#507197    

Can the sides of the neck get enough stimulation from overlap if you train the front of the neck with the Asserati move? Or do they need to be hit more directly?

Re: Wrestlers Bridge,How to do it without breaking your neck?
12-03-08 07:01 PM - Post#507203    

• ccrow Said:

Extra muscle around it gives extra protection. This is just my opinion/observation but I used to grapple and trained my neck extensively. When my neck got bigger and stronger it became more resistant to getting tweaked or injured. It's also harder to sink a choke or use a neckcrank or cross face against a guy with a big neck. I also think the eccentric portion of training will make the neck stronger against unexpected impacts, whiplash, etc.

My Training Log

12-03-08 07:07 PM - Post#507205    

• Armand Said:

Armand, I do 6 different basic variations of this exercise to hit most of the angles. Lying on the back, I do lifts with weight on forehead, head turned to left with weight on right side of head, and head turned to right with weight on left side of the head. I also do extensions lying on my stomach with head off the bench. I do head straight down, head turned to left, and head turned to right, all with a light weight. I'll usually do 2-3 sets of each angle with 15-30 reps.

I've tried all kinds of stuff: neck harness work, bridging, isometrics, etc. but this exercise (Asserati?) is probably one of the most effective.

I would start with just basic flexion and extensions (face up and face down) then add in the head turned variations when you get a little stronger since those have a higher risk of injury.

My Training Log

Re: Wrestlers Bridge,How to do it without breaking your neck?
12-04-08 06:46 AM - Post#507307    

• BCPowder Said:

Well how do you know if it was the bigger or the stronger that was doing it

I could see your point about the eccentric part training the neck to resist shocks, though - but really only if the exercise is a pretty functional, natural movement, as I think that would be mostly a neurological thing.

The most important test a lifter has to pass is the test of time. -Jon Cole

12-04-08 06:51 AM - Post#507308    

By the way, a suggestion for Barney, Sam, or anyone else that tries the head sled - if you put one of the heavier jumpstretch bands between the sled and the strap, it smooths things out, less of a jerk when the sled gets hitched on a rock or etc.

I actually was attaching the band (the big green / average band) to the end of the rope, and using the band as my head strap, which worked very well.

The most important test a lifter has to pass is the test of time. -Jon Cole

12-04-08 06:55 AM - Post#507310    

I don't know if anyone mentioned this yet as I'm skipping through this. For those of you with a TRX you can use a towel through the handles (I use Ironmind's Hip Squat Belt) and do four way neck work. You can vary foot placement and use hands for safety. I'm just not for bridging anymore. Also manual resistance with hands works well (and doesn't cost) Be careful out there!

Jim Bryan

Re: Wrestlers Bridge,How to do it without breaking your neck?
12-04-08 09:29 AM - Post#507342    

• ccrow Said:

To be honest, I don't know for sure it's just an opinion. I mean, how many studies have been done on the subject? But the first exercise I ever used was back and front bridging which didn't really cause that much growth and never found them to be as effective as head harness and "asserati" (didn't know that was what it's called) which both promoted more growth. Also based on "evidence" from rolling with many different grapplers and wrestlers some with pretty naturally big necks. Plus it makes sense to have a lot of supporting tissue around a sensitive weak area that's really important,like how a thick waist gives more support when squatting, a thick neck gives more support for head/neck strength. Just my opinion.

My Training Log

Wrestlers Bridge,How to do it without breaking your neck?
12-04-08 09:38 AM - Post#507344    

Also I'll add this ... my neck is decently wide and thick, not huge or anything, but it definitely provides some level of cushioning at the extreme ranges of motion. For example I can look up all the way and can still touch my chin to my chest but there is some support there to slow it down. I can still turn 180+ deg. easily but there is a level of cushioning when I tilt side to side so I can't touch my ear to my shoulder without raising my shoulder. I pretty much never twinge my neck or get the little cricks when I move my neck to the limits of its ranges of motion but it happened more when I had a skinny little girly neck.

My Training Log

12-04-08 12:00 PM - Post#507427    

• Armand Said:

The sides will get some adequate stimulation from the performance of the Asserati neck movement. If you feel you need more lateral work, manual resistance with the hand is the hot ticket (as my friend Jim mentioned) being free of cost, equipment concerns and allowing variable resistance.

Wicked

"I'm in good shape for the shape I'm in." "Jesus said to him, I am the way, the truth, and the life: no man comes to the Father, but by me." John 14:6