The bridge row is one of my favorite rowing accessories for wrestlers because it combines the shoulder-friendly neutral grip row with the posterior chain benefits of a glute bridge. Add in the fact that the exercise is accessible for athletes of any age or strength level and you’ve got a winner that should be a staple in every strength program. Developing the ability to pull and squeeze with your arms while simultaneously extending the hips is a must for all wrestlers.

Basic Technique

Set a pair of rings or barbells (in a rack) slightly higher than waist height. Lay directly underneath and bridge up so that your back is parallel to the ground. Beginner athletes may start with the rings/bar higher and body at more of an angle. Keep your hips extended as you row your chest to the rings, squeezing your glutes the entire time and your scapula at the top.

Advanced

Incorporate pause reps or add weight to your hips.

Savage Mode (video)

Start with 4 chains across your hips. Perform 5 rows, then on the 5th rep pause at the top. Hold for 5 seconds then have your partner remove 1 chain. Repeat this process 4 times until you finish with a 5-second hold and no weight. Make sure to keep the rings as close to your ribs as possible and your glutes locked in the entire 25 seconds. 

Alternatives

The chains in the video weigh 16 pounds each. If you do not have chains you can substitute for 10lb plates, but your partner may have to steady them while you row. Another option would be to start with a 50lb med ball and every 5 seconds have your partner swap it out for a successively lower one.

Coach Myers is the strength coach for the Ohio Regional Training Center at The Ohio State University. With the Ohio RTC since 2012, he served as Ohio State Wrestling’s primary strength coach from 2014-18, helping the Buckeyes win three Big Ten titles, their first-ever team NCAA championship, and two runner-up finishes.

A certified strength and conditioning specialist (CSCS), Coach Myers owns the Old School Gym in Pataskala, OH, and is a founding partner of top supplement company Max Effort Muscle. Follow him on Instagram and Facebook, and learn more about his strength and conditioning programs for wrestlers of all ages here.