As a fundamental movement utilized across grappling sports, the bridge is an escape technique that proves beneficial when driving an opponent off the body from a mounted position. When combining this movement with a kettlebell and transitioning directly into other key positions such as the “combat position”, we are drilling a sport specific sequence helpful for the grappler of any style.
HOW TO PERFORM
- Lay on your back with your knees flexed and kettlebell resting on your lower abdomen/pelvis.
- Drive your hips up to the ceiling in a controlled motion and rise the kettlebell up and over your head to one side touching the floor
- Return back to the start position and repeat in the other two directions (straight overhead, and to the opposite side)
- Once you’ve completed all three directions, drive the kettlebell forward as you simultaneously tuck one knee under your glutes and sit-up
- Raise up into the Combat Position and pull the kettlebell into you hip
- Lower back down under control and repeat
It is recommended the you use a light kettlebell, +/- 8kg, and work on the fluidity of movement above all.