Why glute bridges?

Most non-CrossFitting members of society have extremely weak posterior chains. This is jargon for pretty much all the muscles people sit on. Think hamstrings, glutes, and lower back. Much of the cause for this condition is just that, excessive sitting. Sitting leads to the weakening of the posterior chain and a shortening of the hip flexors, or the muscles that lift your legs.

One of the exercises (among many) we use to strengthen the posterior chain is the deadlift. While engagement of the lower back is unavoidable, and engaging the hamstrings is desirable, it is possible to avoid using the glutes altogether. Weak glutes can lead to lower back injury and diminished athletic performance .
While the first step to avoiding this condition is to squeeze your butt at the top of your deadlifts and squats, the glute bridge, performed correctly, will also help address this weakness.

23 November 2015


12 Weighted Bridges
15 Weighted Sit ups


In front of a clock set for 12 minutes with a barbell 135/95:

1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks