Bridge to Crab Reach

Bridge to Crab Reach is a dynamic bodyweight exercise that combines strength, mobility and balance. This exercise targets the core, gluteal muscles and shoulders while improving mobility in the thorax and hips. It works both as a strength exercise and an effective stretch for the whole body.

Correct Execution of the Bridge to Crab Reach

Follow these steps to perform the exercise correctly:

  1. Start in a bridge position with your feet flat on the floor and your hands placed behind you, with your fingers pointing forward.
  2. Push your hips up toward the ceiling and lift your chest by engaging your glutes and core.
  3. Slowly lift one arm off the floor and rotate the body as you extend the arm overhead and back, reaching diagonally across the body.
  4. Hold the position for a moment to feel the stretch in the shoulder and hip before returning to the starting position and repeating on the other side.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • Lowered hips: Make sure the hips remain lifted throughout the exercise to maximize the activation of the gluteal muscles.
  • Poor rotation: Avoid rushing through the rotation. Take time to fully stretch and open up the shoulder and chest area.
  • Incorrect hand placement: Place the hands correctly under the shoulders to ensure good support and avoid wrist injuries.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Perform the exercise without lifting the arm as high, focusing on gradually building strength and balance.
  • Advanced: Add extra reps or perform the exercise with a kettlebell to further challenge balance and strength.

Number of Repetitions and Sets

Perform 8-10 repetitions on each side for 2-3 sets, depending on your strength level and mobility. Gradually increase the number of repetitions as you get stronger and more comfortable with the movement.

Breathing

Inhale as you prepare the rotation and exhale as you reach overhead to maintain a steady rhythm and control throughout the movement.

Video Demonstration

Watch this video for a visual guide to properly performing the Bridge to Crab Reach:

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