Elbow Bridge Rock
The elbow bridge rock opens up your chest, your abs, and your lats even deeper through a repetitive full range of motion. The point is ultimately to isolate the upper thoracic spine and develop spinal mobility toward a full bridge. This version builds on the elbow bridge and works into a deeper thoracic stretch.
- Type Of Exercise: Mobility
- Muscles: Shoulders, Trapezius, Middle Back
- Difficulty: Moderate
- Equipment: Body Only
How To Elbow Bridge Rock
![Elbow Bridge Rock 1 Elbow Bridge Rock Beginning](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/01/ebr-1.jpg)
![Elbow Bridge Rock 2 Elbow Bridge Rock End](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/01/ebr-2.jpg)
![Elbow Bridge Rock 3 Elbow Bridge Rock](https://www.gymnasticbodies.com/gymfit/wp-content/uploads/2020/01/Elbow-BridgeRock.jpg)
- Lie on your back with knees bent and feet placed close to your glutes. Interlace your fingers behind your head.
- Push through your feet to lift your hips and chest up and back as you come to support yourself on the outside edge of your forearms.
- Straighten your legs completely and squeeze your glutes to lift your hips higher.
- The top of your head will be in contact with the floor but you should be fully supported through your forearms and feet.
- Pause briefly, lower your hips back down to the floor, and repeat for reps.
![Elbow Bridge Rock 4 Elbow Bridge](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/01/FL_PE10_iM_-_2.jpg)
- Exercise: Elbow Bridge
- Type of Exercise: Mobility
- Muscles: Shoulders, Trapezius, Middle Back
- Difficulty: Moderate
- Equipment: Body Only
![Elbow Bridge Rock 5 Low Bridge](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/01/FL_PE12-iM_-_2.jpg)
- Exercise: Low Bridge
- Type of Exercise: Mobility
- Muscles: Shoulders, Trapezius, Middle Back
- Difficulty: Moderate
- Equipment: Body Only