Brace Yourself!
I can scream “BRACE YOUR CORE!” as many times as I can but that still won’t make an athlete get how to brace!
What is Heck Even is Bracing?
Bracing is a way to engage and stabilize your core. Have you ever tightened your abs before your baby brother punched you in the gut? That’s bracing!
But while lifting heavy, you must brace by both activation and diaphragmatic breathing (and/or the Valsalva maneuver). Bracing is not just about that 6 pack but the DEEEEEP abs, like the transverse abdominus, obliques, pelvic floor, and low back!
Muscles of the core.
How to Brace
Take a diaphragmatic breath (your belly expands outward on the “in” breath)
Pull your navel down which will bring ribs down and tilt the pelvis
Keep flexed against belt or imaginary belt
To exhale, keep abs flexed and blow out the air with pursed lips
Make sure you pay special attention to the end of the video where I explain how to actively feel your brace and engage those abdominals!
Common Mistakes
Sucking in- bracing is not hallowing! This ain’t pilates!
Thinking using a belt means you are automatically braced- if you don’t activate or use the belt correctly you are missin’ out!
Chest breathing- you want to use the air in your diaphragm to brace. That’s where your abs are!
Go Practice!
Like anything in lifting, bracing takes practice to perfect! One day you might have a break through and say “aha! I get it!” Keep on working at it!