Build a Resilient Spine: Create Power for Sport Performance - Page 3

Matthew Ibrahim

Coach

Medford, Massachusetts, United States

Strength Training, Mobility & Recovery

 

McGill Side Bridge With Rotation

This exercise is an advanced progression of the original McGill Side Bridge. The only difference is that you set up facing down in prone, rather than on one side. A great deal of body control is needed to rotate, explode up, and then stop at a dime at the top.

 

 

Consider these questions before performing the exercise:

 

  • Can you keep a tall, rigid spine?
  • Can you still keep this tall, rigid spine when moving powerfully in a rotational pattern?
  • Can you control your body enough to freeze on demand?

 

Once you’ve mastered the McGill Side Bridge with rotation with pristine form and technique, the answer to these questions will be a resounding “yes.”

 

Do This:

  1. Begin in an RKC plank position, but with feet slightly wider than usual. This will provide a more stable base during the rotational component.
  2. Rotate and drive up to the left with power and speed. Pause.
  3. In a slow and controlled manner, return to the starting position.
  4. That equals 1 rep on your left side. Perform 10 total reps.
  5. Switch sides and repeat.
  6. Perform 3 sets per side.

 

 

Continue for Video Demonstration of the Dead Bug with Overhead Resistance

 

 

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