“Samson's Bridge” is a very old strength exercise, its main feature is that it is a static hold of the body while lying down.
This is done in a very uncomfortable static position, with only two points of support - the back of the head and the feet. It was invented and used by the Russian strongman, athlete Alexander Zass, who was called the iron Samson. He performed this power routine in the arena while holding three people on his chest.
What muscles work
The Samson Bridge perfectly works the muscles, ligaments and tendons of the core and neck, developing their strength.
Such an unusual load will strengthen and strengthen them, which will be very useful for confidently performing basic strength exercises and will also protect you from various sprains and injuries in this area.
Use and Benefits
This is an excellent auxiliary and supplementary exercise that can be used in powerlifting, lifting and weightlifting. It can be used for example to progress in deadlifts or barbell squats, where a powerful kor is important.
It can also be used to heal and rehabilitate injuries.
Surprisingly, traces of this movement are even found in kung fu, called "iron bridge". There it is used to give the body power, using a version without and with weights.
Nothing special is required to perform it, just two stable surfaces. One to rest the head on one side and the feet on the other.
At a more advanced level it is possible to use additional weights, thus making the execution much more difficult
Samson's bridge technique
- First you need to prepare reliable surfaces for resting your legs and head, as well as weights;
- Push off a little with your feet and take a horizontal position, resting your heels on the edge of one chair and the back of your head on the other. Hands along the body.
- Fix the accepted position for 5 - 20 seconds.
- This will be one of your approaches, there may be several of them.
As we see, everything is quite simple.
When several approaches become easy for you, you can add additional weight. It will be most convenient to use discs from a barbell, which should be placed on the abdominal area.
It is advisable to add a Samson bridge to your training at the end of the training after the main exercises.
Conclusions
It is worth taking note of this original and effective strength exercise, getting the maximum benefit from it.
I would like to add on my own behalf - I recently discovered Samson’s Bridge and am very pleased.
