One-arm bridge switches and the roll to worm

[maxmoon]

Hey guys!

I have been doing this wonderful bridge exercise for a while now. I thought I would share it. It is basically a bridge roll but with one arm. And I added the little push up before switching hands that could also be done with one hand! It is really fun to do. Anyone having trouble with the bridge in general should not try this one.
If you need any help with this exercise I suggest you check out Dan’s article on bridge threading.
http://www.circularstrengthmag.com/25/chomycia.html

Now here are the one-arm bridge switches.

*Start of with one arm quad position. Palm should be turned outwards and should be facing your body.
*roll over into a one-arm bridge. Place your other arm down (add push up if you like :P ) and remove the first arm. roll over into quad position and repeat back and forth.
http://www.max.syptex.com/OneArmBridgeSwiches.mpg



And this is a bonus clip. Highly inspired by Dan’s swooping worm.

I call it the Roll To Worm.
http://www.max.syptex.com/RollToWorm.mpg


Dan,
It’s obvious you are a source of inspiration for me and for others. Bless you man! Bless you!
Hope you like this variation?

Everyone have a great night!

Max

[Scott Sonnon]

Please include some photos, describe the elementary component exercises, how you learned them, and some of the benefits you've experienced! This will be a great addition to the next CST Magazine issue!

Well done, amigo.

[Chuck Kechter]

Excellent!

Once again Max--Good Job!

Chuck

[Dan Chomycia]

Max,

Your Roll to Worm was something special Brother! It is exactly what I was talking about in our conversation the other day.

The One Arm Bridge Switches are great movements but on video it looks more like a One Arm Bridge Roll because you body's relationship is always facing forward like in your Bridge Roll as opposed to changing directions when you thread underneath yourself.

It think that is an important distinction because that distinguishing component is great and what enables you to travel distance using the Bridge Roll. With Threading you stay in one place and just switch the direction your facing.

Threading is like oscillating in one place and rolling gets you from one place to another. Because you plant your foot on your centerline you travel distance, when your replace your foot for where your hand is then you oscillate.

Another thing that could make this even better is using the energy from the push-up to speed you faster in that direction using the SEE.

Both are great Max,
Your work is an inspiration to us all!
Off I go to try the Roll to Worm! :twisted:

[Pattimeow]

As usual Max you inspire my heart. I like the Roll to Worm one best. I had to watch it a few times cuz I was shaking my head saying "what! how did he do that"! :lol:

Patti

[maxmoon]

Scott, that sounds cool. I will be glad to work on it, thanks!

Chuck,
Thanks, glad you enjoyed it! 8)

Dan,
You are totally right! It’s not threading (I made the minor correction above)
And there is a big distinction between them. (My bad :oops: )

I got really used to doing the rolling bridge and I wanted to start rolling over with one arm. And it sort of turned into this rather fun and productive exercise.

Your idea of using the energy from the push up to speed things up is great. I will work on it today and will provide a different clip of both versions.

Glad you liked the roll to worm it could be executed from a lateral shoulder roll as well 8)


Patti,



I had to watch it a few times because I was shaking my head saying "what! How did he do that"!



Actually I am not sure how I pulled it out. I started because I was practicing Dan’s swooping worm and my body got the feeling of switching over to the worm.... I had to kind of push with my shoulder area to assist with the kick up. It’s hard to explain for some reason. If you watch the clip again you might see what I mean. It’s not a very smooth movement yet.
It feels rather cool doing it! Any new movement I learn gets me excited because it adds to my overall abilities!

I need to rush to work now. Thanks for your comments!

Have a great day!

Max

[maxmoon]

Dan,

Here is the one arm bridge-threading clip!
I feel silly for making that mistake.

I do switch arms rather fast, but its all good.
It was shot at night so I had to use FX on the clip!

The movement is still rather robotic, but I will smooth these out. I love bridge exercises.

Anyways, thought this would clear up my little doo doo :P

http://www.max.syptex.com/OneArmBridgeTreading.mpg

have a great night guys!

max

[Dan Chomycia]

Max,

It looks great! I like the FX also!


Actually I am not sure how I pulled it out. I started because I was practicing Dan’s swooping worm and my body got the feeling of switching over to the worm.... I had to kind of push with my shoulder area to assist with the kick up. It’s hard to explain for some reason. If you watch the clip again you might see what I mean. It’s not a very smooth movement yet.
It looks very smooth to me Max! :wink:

It feels rather cool doing it! Any new movement I learn gets me excited because it adds to my overall abilities!
I'm the same way! I just got back from doing a Body-Flow session with Scott Hagnas who will be joining the Team! 8)

The session was about how real learning takes place when you allow yourself to make mistakes and just keep flowing preserving the inertia and trusting your Body. We both were doing some amazing things that we never have done before. Guess what we even filmed some of it! :twisted:

[Scott Sonnon]

Smooth groove, Max!

[maxmoon]

Thanks Scott!

I am still shocked at the rate adaptation can occur in my body. In august I was just trying to do bridge threading. And now I feel great doing it!

Here is another angle on the roll to worm 8)

http://www.max.syptex.com/RollToWorm2.mpg

max

[Dan Chomycia]

Max,

This view makes the move that much cooler! 8)

[Scott Sonnon]

Very smooth, Max.

[maxmoon]

Here is another clip.

worm to worm.I think i seen scott do this?!?!?!?

also rather cool and fun 8)

http://www.max.syptex.com/WormToWorm.mpg

max

[Scott Sonnon]

Very cool, Max. Yes, I had included that sequence in a chain for Body-Flow: http://www.rmax.tv/images/kc10.AVI
Your movement was very smooth!

[glittalogik]

Max, I wanna be you when I grow up! Seriously cool stuff :)