In this video, we go through the fundamentals of creating a proper brace for lifting. Bracing is all about building core tension and stability before taking on heavy lifts, allowing you to protect your spine and generate more power.
Bracing Fundamentals
Full Exhale to Engage the Core
Start by lying on your back, knees bent with feet flat on the floor.
Take a gentle breath in, then exhale fully until you feel tension in your abs. Aim to get every bit of air out-your ribs and core should feel activated.
This first step helps activate the abs that wrap around your core, not just your six-pack muscles. You’re engaging a full 360-degree brace around your entire midsection.
Creating Tension
After exhaling fully, maintain that rib position and breathe into your belly, sides, and ribcage. This should fill up your entire core area with air, creating pressure and tension throughout.
Continue with another long exhale, building more tension. You should feel pressure around your ribs, front, and sides, stabilizing your core.
Lower Body Activation
To integrate the lower body, lift your feet onto a bench or use a foam roller between your knees for added tension.
Pull your heels toward your hips, tuck your glutes under, and squeeze the roller. This engages the back of your legs and inside of your thighs, supporting a stable core.
Breathing & Bracing Together
With tension in your legs, perform the same bracing technique. Exhale fully, then inhale to expand the front, sides, and back of your core.
Focus on creating a balanced, 360-degree expansion-not just pushing your belly out. This builds endurance in your brace, keeping you strong and stable during lifts.
Taking the Brace to Your Squat
Stand up and move into a squat position. Use a foam roller or plate to help reach forward without shrugging your shoulders.
Exhale fully, engage the core, and inhale through your nose, focusing on expansion through the ribs, chest, and belly. Hold this brace as you squat down, maintaining that core stability through the entire movement.
Applying Bracing to Olympic Lifts
For dynamic overhead lifts like snatches and jerks, building this foundational brace is essential for protecting your spine and enhancing performance.
Practicing this full-body brace will make bracing second nature as you progress into more advanced, explosive movements.
Key Points:
Bracing is about building full-core tension-not just pushing your belly out.
Engage your entire core from front to back, ribs to pelvis, for stability.
Integrate lower body activation to support the brace during lifting.
Practice this before squats, presses, and Olympic lifts for a safe, powerful foundation.
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