Exercise For Confidence: Punching Hip Bridge

Exercise For Confidence: Punching Hip Bridge

I’m very similar to my strength and conditioning colleagues when it comes to hating on BOSU balls.

Oftentimes, it is the butt of my jabs when writing an article because let’s be real: I have very little compassion for those who use the BOSU to perform complex movements.

And to some extent, I’m justified for my hate.

For one, it isn’t a way to work toward a 1RM or any form of maximal strength gains. It’s also not a way to work on balance if you haven’t mastered balance on flat surface first. And it sure as hell isn’t a way to get six pack abs and get laid every weekend.

In the other corner, perhaps the BOSU needs to be given more credit. Especially in a rehabilitative setting, it certainly can be useful when it comes to upping the ante on balance and stability exercises.

I’d argue that it can be used in a strength and conditioning setting if your athletes need an added challenge of anterior core and glute firing.

Here is this week’s Exercise for Confidence:

Don’t be deceived with how this one looks. It is a lot HARDER to perform.

With that said, I urge you to go moderate to heavy with the load (I’m using 25 pound dumbbells), otherwise you’ll be flailing your arms and not breaking a sweat. Certainly, don’t max dumbbell bench on this one, but make sure you’re getting a good challenge.

Why do I like it?

– The alternating fashion of the dumbbell punches challenging core anti-rotation and lumbo-pelvic stability.

– The glutes get extra work to prevent hip rotation in the transverse plane.

– Excellent exercise to perform as recovery during a conditioning circuit or to warm up.

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