Knowing how to brace properly is important when lifting weights. It makes sure the spine is locked into position and can ensure our lifts are safer. But, more often than not, people aren’t aware how to properly brace when they first begin at Vero Strength.
Bracing requires breathing, expansion and tension of the core.
Bracing is not sucking in. It’s not taking a deep breath and holding it. It’s not pulling your bellybutton to your spine (this is a cue I see/hear trainers say all the time and that cue sucks).
It’s all about creating intra-abdominal pressure. This higher pressure increases stability and reduces load on the spine during lifting.
Here’s how to brace properly:
First, diaphragmatic breathing (breathing down into your stomach) is important. Avoid doing a shallow breath just into your chest and shoulders.
From there, brace like you’re about to be punched in the stomach. Another exercise we like to do with people prior to lifting is have them pretend they are blowing up a balloon. This create a pushing action, where the stomach and rib cage are expanding outwards. The ribcage should be down and the pelvis stacked. The low back should not be arched.
This pressure should be maintained throughout as much of the movement as possible. And you should be able to breathe while bracing.
Exercises like dead bugs, RKC planks and hollow holds can train you to brace…see, all of our midline work is for a purpose!
