The Supine Bridging is a calisthenic low back exercise for beginners to improve energy transfer, hip extensor strength, trunk extensor strength and body control for more powerful shots.
During the Supine Bridging the focus is on strengthening the low back because it is part of the core. Hence it is important for energy transfer when hitting the ball.
The posterior aspect of the core is very important in energy transfer and injury prevention. Hence should be strengthened regularly to ensure proper joint integrity and enhanced energy transfer.
Find out more about Why Core Training for Tennis Players is Important.
Supine Bridging Description
- Place floor mat on the ground
- Lie flat on the floor mat (face up) with arms close to the trunk (palms down)
- Knees are in line with shoulders
- Bring heels toward the buttocks until knees are flexed at 90˚
- Extend hips upwards to neutral pelvic position; hold position for 1 second
- Descend hips back to the ground
How to Progress
If you use additional weights or increase the strength of the resistance bands…make sure you use appropriate resistance so you can control the action throughout the entire range of motion. Otherwise you may defeat the purpose of the exercise.
Very often, people use too much resistance and they become sloppy. Especially when it comes to maintaining dynamic stability.
No eccentric phase, the tension is basically just released. Make the most out of your training time and work your way up to appropriate weights or level of resistance.
It may also be a good idea to work on other aspects of the core equally as hard as your lower back to avoid strength imbalances.
Apart from looking weird strength imbalances can also lead to injuries.
Related Strength for Performance Exercises
- Forward Lunge DB Reach to Overhead Press
- Bilateral Lunge with Bar Rotations
- Reverse Lunge to Forward Press
We provide you with some more workouts and training tips you may be interested in to optimize your training.
Also, make sure that you warm up properly before and stretch out after your training session.