OPT Remix - Side Bridge Question (for Leigh or other knowledgeable peeps)

spears80 · 06-05-2009, 08:48 AM

Hi Leigh,

I'm just finishing week 4 of OPT and, looking ahead at the exercises, I've noticed that one of the workouts on Weeks 5-8 call for 120s hold on the Side Bridge.

In weeks 1-4 I could just about manage 60s on each side, but I am nowhere near being able to do 120s. I reckon on my left side I could progress in 10s incerements, gradually building up each workout, but I am having HUGE difficulty with this exercise on my right side (which, oddly, is my stronger side).

The problem I'm having is that after about 45s my right arm feels like it's starting to bend 'the wrong way' at the elbow and then at about 55s I either collapse, or stop from fear of injuring myself.

If this is just a question of strength then I'm happy to keep on as I am and wait until I manage to progress in the time I can hold the exercise. However, I kind of feel like I might be doing something wrong - especially as my right side is my stronger side.

Can you think of anything I might be doing wrong in the exercise? (I try to place my supporting hand directly beneath my shoulder with my fingers facing away from my feet).

Oh, also, can I quickly check - in week 5 there are 2 reload days back to back - is this a typo or should I do the reload workout 2 days straight?

Thanks for your help!

Sally

Leigh P. · 06-05-2009, 10:21 PM

I am wondering from your question if you are bracing and supporting yourself right. It could very much just be strength and you have to gain it. My question is are you in pain in the arm/elbow or do you just give out?

Side planks are very balance challenging and a lot of time people get their foot placement off, through their elbow out to far, and tip over to soon or leave themselves open for injury.

-Make sure your surface is grip friendly. This is not a socks on slick surface movement for you.
-Make sure you drawn in at the hips, brace the core, and breath in rhythm. Your midsection should be what is holding you up in a matter of speaking. You almost want your feet and arm to feel light in comparison.
-Lastly make sure you arm is not to far in front of you. You want to create a line of balance, not a saw horse. That isn't going to challenge the right areas and next thing you know you are plank for your chest and armpits.

Karen411 · 06-06-2009, 11:21 AM

Quote:

Originally Posted by spears80

Oh, also, can I quickly check - in week 5 there are 2 reload days back to back - is this a typo or should I do the reload workout 2 days straight?

I came here to ask exactly this question. Is the second day supposed to be like in week 2, where there is reload training then reload diet only the second day?

EasyRhino · 06-06-2009, 12:16 PM

Just wanted to chime in that I also have a harder time with bridges on my right side, even though I'm right handed. And I think mine has mainly to do with elbow-arm placement, as its my shoulder that tends to give out first. I'll keep working at getting it grooved.

Leigh P. · 06-06-2009, 03:09 PM

RE: 2 Reload's-Just a refeed day and break for the body.

Tip for the elbow-Keep it inline with your side and on the raise draw in the core and even the ass a little and make sure that pressure and resistance again is going toward the middle of the body, not the top. If you wear out at the upper part first even after making adjustments them move to a arm extended side bridge with palms down and see that doesn't help you focus on your center better.

spears80 · 06-14-2009, 04:24 AM

Thanks for your replies Leigh!

I tried holding the Side Bridge for 120s yesterday, taking care to make sure I was drawing up through the core and that my arm was not extended in front of me, and I came nowhere near on EITHER side - I managed 70s on my left and 60s on my right. The interesting thing was that my left started to give out in the same way that my right normally does when I tried to hold it for a longer time - this suggests to me that it probably is just a strength issue and I need to stick with it and gradually build up my time.

(oh, and I'm not in pain - but only because I 'give out' before it gets to that stage. I feel like if I held the pose longer I would injure myself/be in pain. This again maybe suggests to me that it's some small supporting/stabilizing muscles that are fatigueing early?)

Anyway, thanks again for your help!

Sally

(I actually have a couple more OPT questions but I'll start another thread)

Leigh P. · 06-14-2009, 01:54 PM

Glad it helped. It does sound like you just simply need to build up the strength. So keep at it then.