Welcome to our new series featuring calisthenics expert Al Kavaldo. This week, Al demonstrates the back bridge. If you find this move difficult, don't worry. Here are four steps to help get you there.

  1. Beginners should start with the partial bridge - Wriggle your arms under and clasp your hands to get your chest up.
  2. The next step in the progression is the straight bridge - Press your chest out and drop your head back.
  3. After that, begin working on the neck bridge - These can be done with or without the help of your arms.
  4. From there, the full bridge will soon be yours - Press your chest up and out to get the most out of your bridge hold.
Take your time to get used to each position before moving onto the next one. Watch to the end of the video for a very advanced variation - don't try this one at home!


Every Sunday, we feature a new bodyweight strength training video from calisthenics expert Al Kavadlo. Al is also famous for smiling while performing some of the most difficult bodyweight exercises imaginable!

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