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Wrestler's Back Neck-Bridge Progression

AdvancedStrengthTier T4

A wrestler's neck bridge. Lying on your back, you roll up onto the top of your head, hold a full arch on your head and feet, then lift your hands off the mat.

Targets: Neck (Cervical Spine)
Muscles: Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

1

Sets

30 sec

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A man lying supine on a mat with knees bent, feet near his seat and hands flat on the mat beside his head, preparing to roll up into the bridge.

    Step 1 of 5

    Lie on your back with knees bent and feet near your seat, hands flat on the mat beside your head.

  2. A man mid roll-up into the neck bridge, weight shifting onto the top of his head with hands still assisting beside the head, hips rising off the mat.

    Step 2 of 5

    Push with your arms and legs to roll up - coming onto the top of your head as the hips rise toward the arch.

  3. A man in the full neck-bridge arch supported by the top of his head and his feet, hips driven high, hands still flat beside his head sharing the load.

    Step 3 of 5

    Settle into the full arch supported by your head and feet - hips driven high, hands still on the mat beside your head to share the load.

  4. A man in the no-hand neck-bridge hold, the full arch carried on the top of his head and his feet alone, hands lifted from the mat, hips still high.

    Step 4 of 5

    Lift your hands from the mat - the arch held on the head and feet alone, hips still high.

  5. A man lying supine on a mat with knees bent, feet near his seat and hands flat on the mat beside his head, preparing to roll up into the bridge.

    Step 5 of 5

    Lie on your back with knees bent and feet near your seat, hands flat on the mat beside your head.

Safety Information

Practise on a flat, even mat with clear space all around - the bridge loads the top of the head and the neck line. Be careful, and progress to the no-hand bridge only with neck conditioning - anyone with any neck, spine, shoulder or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Repeat only within a comfortable range and stop on unusual pain. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.