This week we are building on our activation sequence by introducing the second movement; the Side Bridge. Two weeks ago, we defined activation as preparing the body for activity. (see Sparta Point) and last week we introduced the Knee Up Hold (see Sparta Point). While side bridges have become a staple of core training, the intent of activation has been forgotten.
The side bridge addresses the relative positioning between the hips, torso, and shoulders; all of which are a key part of your movement signatureTM. We call it a bridge rather than a plank because of its definition; a structure built to span objects for the purpose of providing passage. The passage is your GRF, the force transmitted from the ground to your body…and back! As you learn how to do the side bridge, the first step is to recognize what good body alignment looks like and feels like. Once you have developed this concept, we begin by challenging this position in the frontal plane, or your lateral stability (see Sparta Point). Ultimately, we will come back to this principle of body position in every movement that we do, but the Side Bridge is a way to prepare the body for this position throughout the workout.
How to Side Bridge
- Start on your side with toes pulled up toward shins and hand/ elbow directly below shoulder
- Lift the hips so that there is a straight line from the top of the head to the bottom of the heels
- Squeeze the glutes to drive the hips forward, brace the abs, and pull the shoulder blades back/down