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.
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?
The volume, fatigue, and specificity differences in the context of a strength program drove that programming decision.
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…