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Substitute for HBBS oj the Bridge 3.0?

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  • Substitute for HBBS oj the Bridge 3.0?

    Dear BBM Team,

    I've only done the Bridge 1.0 prior to doing 3.0. Previously, (programming details of a template were posted here...)

    I am now going into Week 6 of the Bridge 3.0, and frankly do not feel comfortable going in with the HBBS. Is there another exercise I can sub here? At present time, I am doing my "Squats w/ Belt" beltless because I don't own a powerlifting belt. What can I do instead of HBBS? Could you kindly explain ypur rationale for including the paused HBBS? Thank you.

    Kind Regards,
    Eddie Mun
    Last edited by Jordan Feigenbaum; 04-14-2019, 04:14 PM.

  • #2
    Why can't you do HBBS and are you getting a belt?
    Barbell Medicine "With you from bench to bedside"
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    • #3
      Dear Dr. Feigenbaum,

      Before I got into SS, I was doing Stronglifts, in which I was doing HBBS as my main squat movement. At the time, I was prone to squatting too deeply, which hurt my lower back because I was doing butt-winks. Now, I own a pair of weightlifting shoes, but I'm a little concerned that I will continue to butt-wink my squats (as I'm writing this, I realize how stupid of a reason it is NOT to give HBBS a try, so I guess I'll give it a shot). From the Lever Row response, I'm also guessing the rationale for the paused HBBS is also for optimal fatigue modulation, but I wonder why the leg press/belt squat was preferred for the preceding 5 weeks.

      As far as not getting a belt is concerned, I don't think I will purchase one for the time being, because I think I'm learning how to contract my abdominals better without relying on a belt. Using my old Valeo belt in the past has made me rely on it too much; consequently I never learned the right way to hold the Valsalva. I've been doing Bridge 3.0 beltless for the past 5 weeks, while microloading all of my lifts: 1kg increments for squats and deadlifts, and 0.5kg increments for the presses and rows. Is this suboptimal?

      Kind Regards,
      Eddie Mun

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      • #4
        Originally posted by eddiemun0503 View Post
        Dear Dr. Feigenbaum,

        Before I got into SS, I was doing Stronglifts, in which I was doing HBBS as my main squat movement. At the time, I was prone to squatting too deeply, which hurt my lower back because I was doing butt-winks. Now, I own a pair of weightlifting shoes, but I'm a little concerned that I will continue to butt-wink my squats (as I'm writing this, I realize how stupid of a reason it is NOT to give HBBS a try, so I guess I'll give it a shot). From the Lever Row response, I'm also guessing the rationale for the paused HBBS is also for optimal fatigue modulation, but I wonder why the leg press/belt squat was preferred for the preceding 5 weeks.
        The volume, fatigue, and specificity differences in the context of a strength program drove that programming decision.

        Originally posted by eddiemun0503 View Post
        As far as not getting a belt is concerned, I don't think I will purchase one for the time being, because I think I'm learning how to contract my abdominals better without relying on a belt. Using my old Valeo belt in the past has made me rely on it too much; consequently I never learned the right way to hold the Valsalva. I've been doing Bridge 3.0 beltless for the past 5 weeks, while microloading all of my lifts: 1kg increments for squats and deadlifts, and 0.5kg increments for the presses and rows. Is this suboptimal?
        I would highly recommend getting a belt. Contrary to your statement here, the evidence appears to suggest a belt helps people figure out how to contract their trunk musculature more effectively. You are short changing your training from a strength perspective by not getting a belt. I don't think you "never learned to do a Valsalva" with the valeo belt, as a valsalva is reflexive in many ways.

        I don't expect your progress to be linear, e.g. 0.5 or 1 kg per week, on any of your lifts reliably. Rather, they'll ebb and flow- trending up over time in a non uniform way..
        Barbell Medicine "With you from bench to bedside"
        ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

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        • #5
          Dear Dr. Feigenbaum,

          Thank you for the nuanced answer! Shall I run the Bridge 3.0 again when I get my belt? I'm going to put in an order today.

          Kind Regards,
          Eddie Mun

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          • #6
            That's totally reasonable.
            Barbell Medicine "With you from bench to bedside"
            ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

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