Few movements are as important to us on the mats as having a strong bridge. Being able to lift your hips off the mat is essential to creating the space we need to move around on the bottom and a key movement to a lot of techniques.

However, it can be very easy to let the lower back starting doing the work that the hips should be doing. This leads to both decreased strength and power when bridging and also an increased chance of low back and hip pain.

While exercises like the deadlift and kettlbell swing do a great job of training this movement, for a lot of BJJ practitioners it is important to “groove” the movement to get the feel for it first.

And few exercises do this as well as the Core Activated Glute Bridge.

In fact, I start almost every client I train with this exercise for the first few weeks of their program to make sure they are really using the hips properly. A lot of times they find that their hips are kind of lazy and this exercise gets them back online and working efficiently.

In this new video I show you how to do the Core Activated Glute Bridge and explain why you should be using it as part of your BJJ training program.

Like I mention in the video, keep the reps low since this exercise is more about producing max tension and not doing a bunch of reps. 3-4 sets of 5 reps will be better than 1 set of 15 or 2 sets of 10 reps.

So give this exercise a shot next time you train and you’re sure to experience a new understanding of what I mean when I say “squeeze your glutes and get tall and thin” in my exercise demos.

If you have any questions about this exercise just leave a comment below and if you liked this article please click one of the Like or Share buttons below it to help spread the word to fellow riders who could benefit from the info.

Until next time…

Roll Strong,

James Wilson

BJJ Strength Training Systems

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