Basic wrestlers bridge progressions

[funkyt777]

Good stuff but could of left that music outta there.

[LiftAngry]

wow good video bro , best video example of the neck bridge ive ever seen

[Apjooz]

Does this neck bridge train the front or the back of the neck, and can the sides be trained in a bridge?

[iNNeViTable1]

I love bridging...

As Arnold would say, "its as satisfying to me as cumming"

[frenchfries4life1]

The songs. God please take the songs away!

[dateuntoke]

O.o

[Darthzilla99]

Who else agrees that the name wrestlers bridge is a bad a** name?

[Guntherk1]

thumbs up if u found out by this video that we can develop muscle in neck. . .o.o

[leviterande]

man , this is an impossible thing for me, no way I can do that, I have been training for years but this is just way beyond impossible, if I do it I will kill my self, or breack my neck no doubt I just tried it

[inforcerer]

@leviterande how i box 1 year and i do that every single day

[brazilianspiritzz]

so the neck should feel "trying to stablize and balance" in any direction of the movements, not any of neck being "stretched" what so ever?

[willman808]

oh fuck the headstand one was insane

[KombatClinic]

@willman808 hahaha

[MrBumboclart]

when i do this all i feel is a pain in my head from the weight on it, nothing in my neck, any ideas?

[KombatClinic]

@MrBumboclart Man, pain in your head is never good but I can't really help without being there. There will be a certain amount of pressure as you are taking your weight on your head afterall...

[STLReaper8]

where did you get the mats

[nephtys782]

I have a question ... this is to strenght the neck right ?? My question is how many time to do this drill per week ? I'm a girl and i practice mma, bjj and boxing I want to strenght my neck but i don't want to have a big neck ( sorry for my bad english)

[KombatClinic]

@nephtys782 Like anything build up from once per week to incorporating it into every S&C workout you do. It is designed to strengthen the neck and surrounding structures but you can use other exercises such as shrugs and military presses as and adjunct and to strengthen the surrounding region...

[Volgeblanc]

@nephtys782 Hi, I´m a Judo and Conditioning Coach, and I have similar questions asked by girls, about fretting over getting macho-like muscles from the drills and weights workouts. In more tha 30 years of coaching, I have found Dynamic Tension Techniques to be an excellent option, not to mention that they are very safe for you. You´ll get results without risks ans big muscles. Greetings!!

[Atkrdu]

@nephtys782 From what I hear, women won't get big like men because they don't have as much testosterone. Unless shes takes supplements, steroids, etc.. that won't happen. Also, there are exercises that make you big but not necessarily much stronger. It just makes you bigger, specifically. Look at the Romans, or the Mongols, or the Indians. A lot of Russians are very wiry, not huge. Some of the best advice I ever got, was to do slow, full ranges of motion, and start with light weight.

[derekkozinski]

this is so gnarly

[BrokenButthair]

Hey, during my MMA classes, we do an exercise that makes you fall back and land on your head (using your neck to stabilize), and then turn over so you can quickly get up. Do you know what that's called?

[KombatClinic]

@BrokenButthair Man, the only exercise I have ever seen like that are the "turnouts" in Judo. They are designed to stop you falling on your back (and losing) but you never EVER fall onto your neck - maybe you mean a back breakfall (Ushiro Ukemi) into a quick scramble for position? Tito Ortiz had the guys doing a similar thing in series 3 of the UFC TUF where they would spin fast (to disorientate themselves) and sprawl before coming back to the feet... That's about the best I can do my friend!

[RKOyouALL]

thank you so much

[SmecherialuiSalam]

how many sets / reps do you recommend? and how much rest between training days? i train in kung fu but would like to condition my neck. on my first try i managed to work up to the 4th progression with no prior neck exercises. thank you.

[playa3674]

great way to work the back of your neck

[Fadur1]

Is this a way to get a real BULL NECK?????

[iluvpie1223]

@Fadur1 In wrestling this is just used to stretching

[Fadur1]

@iluvpie1223 ok man thank you!!!!

WRESTLING IS A REAL KILLER SPORT MAN REALLY!!!!!

I DIDN'T KNOW IT TILL I TRAINED IT BYMYSELF AND I LIKED IT A LOT!!!!!

[CarlosStephenPR]

I like this

[KeatonIsFTW]

seems like a forehead acne applicator if you're doing those on a dirty mat. :)

[asss2grass]

Hey mate, first off great video - well put together. I was just wondering, does the regular bridge and reverse bridge train different muscles in your neck? Should you do both or once you can do the reverse bridge is that all you need to do to train the entire neck?

Cheers mate

[div545]

Hey man! nice job! Just a little piece of advise from our grand masters.. when you do face down stage you should go straight forward to the moment your shoulder blades touch the ground... the same when you do face up progression- let your shoulder blades touch the mat... it will be more effective this way... Cheer bud..! :)

[MasterWeeds]

Do not attempt step 9

[ooogooman]

Good video, but the URL for the article at the end 404s.

[darkblazer111]

which one builds the front of the neck the most?

[DarkNatasX]

You should rename this, "New Sex Positions".

[KingBowe88]

how many days a week should you do this exercise? anyone answer, thanks.

[bcarey0717]

what is that song called?????

[brazilianspiritzz]

what's the difference on bridge and reverse bridge in terms of diff parts of ur body being trained? also, while you are moving your head on bridge, it's not too relaxed as if ur trying to stretch, right?

[JiujitsuUniverse]

Very useful videos!

Some of the best on youtube.

[KombatClinic]

@JiujitsuUniverse Thanks man!

[ioanonissimo]

@KombatClinic very impresive

how many reps?? sets?? how many days a week should one train his/her neck??

i really want that wrestlers neck

cheers from brittain

[KombatClinic]

@ioanonissimo Treat the reps, sets and frequency philosophy as you would with any other body part bro. Depending on what you want to achieve. 10-25 bridges or for time as you need strength endurance at the neck through the duration of a bout right?

[div545]

@JiujitsuUniverse 

[iDjGio]

yeaaaaa that looks hella dangerous

[Hivoyer]

my skull hurts when i do these will that go away with time?

[xelfgal]

Thanks for the nice video. my question is about safety since i have neck problem! Can i still do this exercise?

[icharuswing]

i don't think that's a good idea

[railroadtrash09]

Do it on the mat, not the carpet...

[LandonDao]

I've bridge with my forehead touching the mat while I was on my back with a 103 pounder on me. I've never injured myself bridging.

[laescuelasabatica]

Im starting judo classes and I feel my neck too weak, do you think I should pause a little on the Judo clases and focus on the neck training. Las night I was thrown and I did not have the strenght to keep my chin gains my chest and the whiplash of the impact agains the mat was quite strong shocking and painful. What is your advice? Thank you.

[Toshinkai1]

@laescuelasabatica

In my opinion, if you want to know how to strngthen your neck for judo, the best person to talk to is your judo coach. If you are a beginner, is is best to get the advice straight from an instructor rather than the internet. Again, just my opinion. I personally couldn't comment on the effectivness of bridging as I've never done it, but I like the way these guys break it up into progressive steps.

[laescuelasabatica]

@Toshinkai1 Thank you for taking the time to help.

[gmartinez505]

there is always some jack ass that comments on these excercises when they have never tryed them or know anything about them. I broke my neck several years ago and have had neck muscle problems for years. I started doing these briding excercises a while back and my neck has never felt sronger or better.

[mountainbika91023]

@gmartinez505 people should check with a profesional instead of listening to people that claim it has worked for them

[herzbubedame]

hallo, how should I start this training? Can I do the whole training in die Vid at my first training? or should i do the first week the first exersice then the second week the second exersice and so on?? an can i do this training every day? Thanks

[MrMontavious1]

Great way to pull your neck muscle and halt your weight lifting progress! After this, go straight to how to relieve a pulled neck muscle!

[KombatClinic]

@MrMontavious1 Dude, the only way you are ever going to injure yourself is to be doing it incorrectly or without the correct prior strength base. It's the same prinicple as any other weight bearing exercise.

[MrMontavious1]

@KombatClinic In other words....don't start at progression #5

[gongtatoot]

@MrMontavious1 don't do it then, then when u wrestle, break ure fuckin neck. and when u get punched, get knocked the fuck out. and when u clinch, get pulled down and get ure teeth kneed out. or just learn to do it safely

[ultimatehammer]

@MrMontavious1 Naw man, weight lifting is just a great way to tear a pec and impair your dancing progress! But dancing is just a good way to twist an ankle and impair your...

You get the point, every exercise is dangerous to the thing it strengthens.

[chrizles]

@ultimatehammer great point

[TheCrystalRiver]

@MrMontavious1 What, you'd be pissed about less gain of bulk muscle, as opposed to lean?

And you won't pull your neck muscles unless you're a fucking meat head.

[ahmadf]

does this make u shorter?

[ceeIoc]

do these add neck size?

[TheStar73]

i betchya my grandma could pin you

[tastytoast666]

i bet i could pin you

[suckmypokecock]

Seems like a big jump from isometrics to neck-press-ups!

[KombatClinic]

Not if all the other basic progression and fundamentals have been done correctly in preperation. Thanks for your comment.

[suckmypokecock]

Brilliant, I shall try it tomorrow then, although I can't even stay inverted well enough to do a handstand pressup :(

[Dark2NeS]

quick question the origin of your movement in these excercises comes from your neck right?

[KombatClinic]

All movements in the video are recruited from the muscles in the neck and the traps (also the should girdle to a lesser extent)

[Dark2NeS]

ive done a headstand but that was crazy to think of doing that last one...i think il start with the first one xd

[NosferatuZodd9999]

most of those look like the target the front of the neck. Which ones (from 1-8) work the back of the neck the best? What is a good way to strengthen the back of the neck in preparation for the bridge (steps 1-3 seem to prep the front of the neck for the bridge).

Thanks!

[whotheme]

each progression hits both sides of the neck (front and back)... the advantage with the first 3 progressions is, that you can alter the resistance put on your neck by pushing your body harder and further or not as hard and far "over your head"... This is important, since especially in beginners, the back of the neck is very weak and underdeveloped...

[whotheme]

Try the first exercise and you will feel the pull in your back of your neck.

Before you begin, you should take a close look at the placemet of the boys knees and hands, to achieve the right motion

If you never trained your neck directly before, you should start out with the first exercise (do it every other day, or 3 times a day for 2-3 sets of as many reps as you can do... try to work your way up to 3x25-30) and then (after about two to three weeks) try the second progression...

[whotheme]

I recommend, that you only start working with the next progression, once you can do at least 2 sets of 15-20 on it.

Just try to remove your hands from the ground and see, if you can hold that position for 30 seconds. If you can, try to do 15 repetitions. If you can´t, get back to the first exercise and include static holds without handsupport at the end of each set... Pretty quickly, you will be able to do 15-20 reps and even more with the second exercise...

good luck!

[JollyBboy]

The last is CRAZY..very inspiring

[haGoodluckwiththat]

rocking back and forth is alright, but if you really want to bridge during a match and get out of a pin, you've got to go ear-to-ear as well.

[katodmx007]

just one question... the skin on my forehead peels everytime and fuckin burns, is it going stop some day?

[FUCKKitsABE]

you shouldn't be rubbing, this is for you to get off your back incase of emergancy(pin)

[katodmx007]

what?

its not only for pins in wrestling.

its for strength and flexibility too, to pretend injuries in contact sports.

still need a answer to my question.

[KombatClinic]

Sorry for the delay in answering. The by-products of drilling the bridge should stop with time... Thanks

[SmecherialuiSalam]

@katodmx007

do it on a mat or a cushy surface of some sort. won't hurt as much

[katodmx007]

@SmecherialuiSalam thx, ive been doing those for a while and my neck is pretty big now but the right side is war more developed and i cant figure out why

[ntd88888]

Can I do these on a carpet, or is a mat necessary?

[SuperLemonchipchip]

1...easy, 2...easy, 3...easy, 4...you kidding! I would end up snapping my neck. I have been building up slowly over say 6 months...def more flexible but the strength is missing...any more advice?

[KombatClinic]

Just keep on with it mate - strength will come. Couple it with barbell shrugs, military press, etc. that way the surrounding area and anchillary muscles will be strengthened as well.

[ENGranlo]

try other strength training aswell. In the beinning i thought step 2 was a bit scary but now after about two-three weeks i have no problem doing number 4. But then i think my neck was pretty strong from the beginning since i do mma.

[kushRooms]

i have a pencil neck, cant wait to do these!

[DumbNJKids]

heh it doesnt hurt u gotta get used to it tho

[KombatClinic]

:o)

[Musclefreak23217]

wha.. :O looks painful

[JTio]

are these mainly for strength or size?

[KombatClinic]

With this you are looking to develop strength but as a result obvious hypertrophy will occur over time as with any weight bearing movement as part of a strength development programme

[Mikok1234]

Hey man, whats the song called?

[AnthonyDark]

Drowning Pool - All over me

[TheHeysus]

thats a bad mofo

[aaron11892]

i feel too much pressure on my head when doing these. i have mats aswell to soften the ground but ahhh just hurts man

[nikolatesla08]

will the nausea go away?

[KombatClinic]

Yeah, like anything the body will adapt to the fact you are essentially balancing on your head ;o)

However, if the nausea continues just stop doing it...

[nikolatesla08]

iv been doing bear crawls with an elastic band tied around my forehead and anchored to a wall it works good, how often can i work my neck? every 2 days?

[KombatClinic]

I personally work my neck (and surrounding area) 3 times per week. Twice per week I work shoulders and traps (shrugs, military press, upright rows, etc.) as part of a functional weights routine and then during a Judo/BJJ class work my neck specifically as in the video. Hope this helps

[TheRatedRThuglife77]

Q:Does the reverse workout the back of the neck or does it matter what you do?

[iwanttofight69]

hhaah yeah no pain , ill show u pain

[iNNeViTable1]

i've been working out 6yrs now... I used to think that I was feeling the burn...but I wasnt, to be honest I trained like a bitch. sure I got a pump, but never felt a sick burn. When I workout now I dont stop until i cant do another rep, I love the pain! :) sure it hurts but that makes me feel alive, and it gets me results. ive been doing wrestling bridges aswell, in a concrete or wooden floor. I dont use a mat/pad either, yes it hurts my head like hell...but I love the pain! No Pain No Gain!

[Gambit2214]

sick!

[qprmanzz]

i cant seem to get it right, im starting at stage 1 (this is a whole new excercise for me) and i also tried stage 2 but i cant get either of them to work.

I dont feel any work on my neck what so ever, all i get is pain on the top of my head as if i have a headache...

is this normal the first few times?

[kazuko26]

ya dude that's normal. keep at it and ur head will not feel it anymore.

[qprmanzz]

great, managed to get some work on my neck eventually yesterday, but i had to use a pillow to rest my head on... doing it on the floor itself (i have no gym mates at home) just destroyed my head and didnt give me enough room to work my neck muscles lol

[jchavista899]

yeah neck stretches are almost impossible on a hard surface...try getting some towels or a yoga mat

[jchavista899]

yeah its normal..dont try to put to much stress on your neck though or else your gonna hurt it..withen 2 months of constant stretching it should get a bit more flexabile and easier

[eja642]

Are you doing it on a mat?

If not put a pillow or towel under your head.

[Jason8201]

thanks !

[dylanohg]

superb vid, the best ive seen on the net for neck exercises by far.....prove me otherwise guys if u have another vid

[DAMitDONy]

to beat ur ass

[xSKinxx]

That seems quite dangerous to do.. Should there be any warnings before anyone should attempt this? And also what is the use for neck strengthening?

[MysticGentlemanPRD]

Well If you haven't trained your neck you should spot yourself with your arms a all times. Of course it's a bit dangerous, but you should never train to failure when it comes to the neck, you stop before. And for the use of the training? Well, your head is supported by your neck, so strengthening it will give you a good posture and prevent injury, both in daily life and on the matt, in the ring, or in the cage.

[ioko68]

Look at me ma, no hands ;-)

great video

[soulsenn]

This is hands down the best instructional video out there on bridging.  Good job mate!

[KombatClinic]

Always warm up the area to be exercised (even more so with the neck). Training the wrestlers bridge is the same as anything, gradual progression adhering to the principles of intensity, frequency and duration to ensure constant improvement - don't over do it! May 3 times per week to start and work up. Definatley not every morning and evening straight away. Hope this helps.

[katodmx007]

how many sets/reps should you do?

[KombatClinic]

What's more important is the quality of movement during the drill. I.e. moving from the crown of your head to your nose each time. As a beginner try and set an attainable target of say 10 reps to start and build up from there. You will know when you have done enough but definatley quality of the movement is something that needs attaining first

[katodmx007]

thx.

just 1 set, as many as "possible" ?

and how often can you do it? ever morning or every morning and evening?

should i loosen up my neck before starting?

[shironam08]

can anyone tell me whos song is this?

[22512587]

linkin park

[nvcn86]

eee... no.

it's drowning pool, all over me.

[22512587]

whoops haha.. what was i listening too

[KombatClinic]

No mate, you were right the first time ;o) The track was Linkin Park then, due to copyright infringment (???), I was made to change the track. All my vids need updating though so I shall be removing a load and updating content and tunage, thanks

[tonzy22]

good video iv got a neckharness to ad to those movements

[ballerketballer]

how many inches is ur neck, mines a shit 15, but a strong 15 inchs, but i can do this, i believe my neck could be atleast 19 inches, but doing this exercise,

im just lazy that why, oh well

nice work man, keep it up

[IceNetx]

dude is my head suppose to be hurting like hell? or is it one of these things i need to get used to?

[KombatClinic]

;o) If you mean your scalp dude, yes. It will hurt/ache/be sore for a while until it gets use to the movements and I guess friction of your hair rubbing for a while.

[angelinaramon]

Nice

[iNNeViTable1]

Do these bridges & shoulder shrugs every other day for a year to get traps like Brock Lesnar.

[onescoup]

Best progression I've seen on bridging. Thanks!

[angrygunsmith]

guys this is all good, but remember to also do side bends with your neck for front bridge, also use weights aswell

[KombatClinic]

Yep, all ready in another vid to be online soon. This clip meant as a 'basic progression' for others to follows. Re: Side neck bends - Performer needs basic/stable strength through Sagittal plane first, hence why this video online first. Cheers

[angrygunsmith]

ok kool, im thinking of having a special 'neck day' to break up my push and pull days, so im looking forward to your next vid.

[Akiragirl001]

how long do you have to do the excercise each day? or how much times each excercise?

[KombatClinic]

Treat it like any other conditioning exercise, develop you own programme based on basic theories of modal intensity, duration and frequency depending on what you want to achieve. Everyone is different and with these exercises remember the potential for injury etc. if performed incorrectly or through wrong plane of motion. Good luck!

[wuckit]

i do neck bridges every tuesday and thursday with weights... Try that it works

[cburcinc]

is there an instructional vid on YouTube that shows the finer details of how to do the most explosive/best bridge possible ?

thanks !

[harmer1979]

how often do wrestlers train there neck..every day or every other day..ive noticed wreslters have very thick necks..anyone have ne advice

[Fjuka]

3 times a week i think.

[DontNeedToKnow84]

When we're in season my coach makes us train it everyday, its not about getting bigger its about getting stronger and more flexible. All you average guys think you can get the look of an athlete by doing bodybuilding exercises but thats wrong. Train strength first than the size and tone will come with it. If you train for your neck to get stronger it will get bigger. The results are much greater than just training your neck to get bigger.

[KombatClinic]

All relative. Some need not to train as much as others depending on genetics and core neck strength already apparant, while others may perform as part of warm up for specific drills or as part of every class as you would for say flexibility. All the best!

[CuriosBeholder]

explained very well , thanks

[iowabrawler]

Good stuff!

[KingColt1985]

Oh and nice video by the way! Thanks!

[KingColt1985]

I added a link to one of my videos, it shows how to work the neck bridge on a stability/pilates ball. Just thought you might find it interesting. Please let me know how you liked it.

[flexoduss]

awesome dude thnx