Shape and build that BOOTY with the TRX Bridge Hold

A simple but highly effective booty builder when performed correctly. In this vid I talk about why and how to execute it effectively. And here’ the subtitle text in case you’d like to read the guidance: hey guys TRX traveller Adam here in this video we’re going to be looking at the TRX bridge hole […]

Written By TRX Traveller

On 6th April 2020
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A simple but highly effective booty builder when performed correctly. In this vid I talk about why and how to execute it effectively.

And here’ the subtitle text in case you’d like to read the guidance:

hey guys TRX traveller Adam here in this video we’re going to be looking at the TRX bridge hole it’s a slightly more advanced version than just doing a bridge hold on the floor and because it requires a little bit more stability let’s get to it okay so the TRX bridge hole these are great because they just add a little bit more instability to your muscles and I love a t-rex cos when it adds instability it means you have to incorporate a lot of muscles to create stability which basically means more bang for your buck so t-rex bridge hold the key is to only hold yourself to keep your entire body static apart from your bum that you use and to squeeze to keep you in the bridge hold and you’ve got to really really squeeze it and push through you push through with your feet down through the TRX handles really push your you’re ready push your stomach up towards the sky and squeeze your glutes as hard as I can even when I do that now and I push forward I have to really engage my glutes and they really I can really get a good tense squeeze limb but I doing that that’s exactly what we’re after tension contraction and squeezing so hang the TRX down and it’s up to you how you want to do this if you want to try it with your foot in this in the handles fine I prefer to have my foot in the air strap so get your feet in straps get the straps balanced out you might see it push and pull and sorry just pull a little bit on either foot to get it right get yourself on your back get yourself comfortable hands by the side for stability keep yourself in line with where the the main angle that the hanging frame of the t-rex is lie back and then you’re gonna lift your bum and I’m squeezing my bum as hard as I can here mohamad strings are I can feel them working as well but I’m keeping my mind my concentration on squeeze and my glutes as hard as I can now if you want to put your heels together a little bit like I’m doing they’re fine if you prefer to have it split don’t mind that either for me it’s more comfortable have them more narrower just just under shoulder at the front part and I’m squeezing it when I’m holding and a whole there for as long as possible however many set however long the rep ranges however many seconds you might come straight in at this from hip thrusts where you doing little thrusts ah down and thrust which is great again it’s all about mind to muscle on the glutes but for these holes you really just want to squeeze your glutes as hard you can almost imagine there’s a peanut in between them that you try to pop and squeeze them together and hold it hold at hold and down that’s it it’s a really simple exercise all about squeezing the glutes really and but it’s very effective the gluteus maximus the biggest muscle in your body the more you can engage that and more you can work it the better up develop the better it’ll grow and the bigger boom you have the more you can eat because the more your metabolic rate goes up because the more glucose our muscles gonna use so things like these the stability there’s obviously a multitude of exercises you can do to work working your glutes you know the pistol squats the the jump squats a wide stance squats but these are just fantastic because it’s it’s it’s isolated it’s an isolated movement you know when you’re doing the squats and a bigger one you can incorporate a lot more of the muscles that you don’t actually realize or incorporate unless you’ve got extremely good technique so often even though you think your work in a primary muscle it couldn’t even just be 30% because the load is distributed around the rest of your body whereas this you can really pack on about 80% load just on your glute muscles just on the bump so don’t always look at little exercise like this is a waste of time because it’s all about the effort you can load just on that one muscle probably find it useful thank you very much for watching if you’ve came to this because you’re following one of my t-rex plans available at TRX traveler calm I hope they said this helped you from the video glossary if you’re just looking for a variation of the hips thrusts on the bridge holes let me know you find in the comments thanks for watching

Adam

Adam

TRX Traveller

Hello there! Thanks for visiting my blog. It's my mission and passion to help people achieve their fitness goals using a TRX absolutely anywhere. I've spent 5yrs TRX’ing 32 countries with no end in sight. If you're looking for a progressive TRX workout guide? Find it below. Here's to your Fitness Freedom!

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