Good exercises for bridging?

Question

For the Judoka, BJJ people and wrestlers here...

What are are some good exercises for building your bridge and ability to throw heavy people off of you from the bottom?

Are there specific muscle groups I should train more that will help more than others?

Any crazy training exercises you can think of that will help?


PS I'm only 140lbs and want to work on being able to throw off people much heavier than I am. I've tried bridging with weights strung across me and tried using a weighted backpack on top of me. Neither work well and I want exercises I can do for when I'm not at the dojo w/ other people.

Answer 1

I have a friend who teaches Jujutsu and from what I see, it is a matter of technique and not strength.

He weighs about 140lbs also, and I saw him throw a 300lbs guy who was shorter than him. The guy came to see his class and started heckling him because of his size.

Now, I know my buddy's strength because we grew up together and worked out. He's no stronger than any other person I have worked out with.

I saw him shove his butt under him and execute a beautiful Ippon Seonage on this hugh-jass(Sorry, had to sneak it in there) dude.

When the dust settled, the guy got up and left, quietly.

So, the bridges will help you but it is really about proper technique... something I advocate with great enthusiasm on here.

Answer 2

just bridge and build your neck muscles since thats what you use when your bridging