How to Brace for the Deadlift (Sumo & Conventional)
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- เผยแพร่เมื่อ 19 มิ.ย. 2024
- Risk and reward of spinal flexion citation
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Lifting Belt Citation
➢pubmed.ncbi.nlm.nih.gov/10619...
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0:00 Intro
0:04 Why do we want to brace?
1:26 PILLAR ONE: Breathing for bracing
1:33 What is Valsalva
1:57 Valsalva exercise
3:36 Breathing for sumo vs. conventional
4:55 PILLAR TWO: Core Musculature
5:41 Extension is not bracing
6:26 Stop reaching - be patient off the floor
7:10 Spinal Flexion is ok
8:04 PILLAR THREE: The Lats
8:17 The anatomy of the back
8:49 Common bracing cues
9:26 How to identify if a lifter isn't using their lats
9:53 Lat bracing demonstration
12:19 PILLAR FOUR: BELTS
12:29 Belts don't brace for you
13:11 Belts don't make your core weaker
14:20 You don't need a belt
15:03 Recap - บันเทิง
Ok, I'm stoked for the high productions educational content BUT I just want to see the meet recap because watching it live was hype!
Patience xD
it'll be posted next week or in a couple days brotha be patient HAHAH
Waiting on meet footage, but the plan is to film something this week!
2:12 I love that the leg extension machine is near the sofa. Perfect spot for resting lol
Extra seating
Best demonstration and explanation of valsalva maneuver that I’ve seen. Thanks.
You are welcome!
During the setup process; would the first step be forcing air out previous to taking air in and holding? Thanks in advance. @@calgarybarbell
Not only a multiple World record holder for Deadlifts in a drug tested Powerlifting federation but also coming off of a high profile Powerlifting meet won with his Deadlift which allows him to represent Canada in Worlds... We might want to listen to this one.
And its free...protect bryce at all costs.
Thank you for saying what needs to be said about bracing vs a little back rounding. The number of supposedly "professional" fitness influencers who don't understand even basic bracing, but won't stfu about "neutral back" is making things so much harder and more intimidating for beginners.
The quality of this video is stupid good
Maaaaan what a great production quality as well as information density 🤩❤
This one will definitely get watched multiple times. Thanks for spending the time on the details
Glad it was helpful!
I was absolutely focusing so much more on positioning rather than bracing my entire trunk. I started prioritizing my trunk over positioning and my deadlift feels infinitely better.
Exactly what I need!! Tweaked my lower back during training and this came at the perfect timing
Best brace video out there. Well done.
The best video I have ever seen about bracing. Keep up the great content!!!
Just wanted to say from someone new to Powerlifting, your educational videos like this are informative, interesting and structured in a great way that’s easy to follow and reiterates key points.
Also your other videos are always a fun watch.
Keep up the good work, definitely the best lifitng channel around!
One of the best videos on bracing.
Every time I watch one of your videos, i learn something. Sometimes small sometimes big, but I always learn something. Thanks.
Love it. Always on point for educational powerlifting vids 👌 allways recommended when trying to teach newbies
S-tier in both substance and production value... this channel has been amazing for a long time and yet y'all keep outdoing yourselves. 👏👏👏
Awesome video! Thanks for the wonderful tips
As always very detailed and nuanced explanations!
Great video. Visually, but also regarding the information. You checked all boxes man. Subscribed!
I'm quite new in deadlift and learn a lot from the video. Such a great explanation and production
Clearest bracing video I've ever seen. Really great! Thanks so much 👍👍
Love that I was seeing Louis Latour in the meet too! He’s become a monster recently. Only at age 23, wow
That's an absolute amazing way to teach bracing thank you! I've never felt such a tight stack in my midsection I can't wait to try this next time I deadlift! (or squat)
Outstanding content I can’t wait to deadlift again with this knowledge!
I really enjoy you movies and like your sense of humor. Both the education and amusement parts are outstanding. Thank you !
Been waiting for this one to drop. Love the content. Such a great channel .
Appreciate it!
Honestly really appreciate the lat bracing demo and explanation along with the different cues. I feel like I've been pulling shoulder blades back more than locking them down and it's been throwing me off and making me super uneven. Looking forward to implementing this into my next training session and taking a bit more time through the process.
I’ve been doing the starting strength deadlift. What you said about back flexion and chest up is what is preached. And I pull less. I can’t wait to try this method, thank you Bryce!
This is GOLD!🙏
I had a friend give me some advice when I was struggling with the conventional deadlift, the first was sandwich drills, and the second was sort leaning back like youre about to leg press. the first one really helped improve my breathing for brace (I found giving myself a second after breathing, but before bracing, as if im waiting for the breath to sink in), and on watching this video I now realize that his second queue was probably aimed at lat engagement, because it looks a lot like your demonstration. pretty neat
p.s. I prefer using straps rather than an over-under grip, but am a top down bracer and for that he gave me another great tip which to start yourself from a kneeling position, this lets you put yourself and the straps into place before the bracing so as not to 'waste' your brace while strapping in.
Fantastic video! One of the things I have found with the deadlift is just how lazy my core can be - it wants to just ease off (a little or a lot) and let my back take the lift and that is a battle as that is where my back tweaks have come from in the past. Don't let your core slack off!!!
The best video on the topic. Good job.
Glad you think so!
Great content !
production value is crazy on this one
As someone who started doing deadlifts around a month ago, this video is incredibly helpful. Thanks!
Glad to hear it!
First meet done. In the off season trying to perfect my techniques in my lifts. This will be watched on repeat
Great video, and congrats on the meet!
Thank you!!
great video! waiting for "how to brace for the squat":)
Awesome video as always, and very helpful for cueing the sequence of the deadlift setup. I am currently pulling conventional again, but I still find that a high chest and finding my lats at the top like I would in sumo helps me keep my position and keeps my shoulders from dumping. It works for me because I have a longer torso and tend to get too far over the bar.
I can't Thank You enough. THANK YOU
Hello Bryce, great video. Looking forward to Bracing during Squats 🤓
That was really good. Finally, someone just saying how to do it. It’s funny how difficult that has been for people to articulate. I don’t think it’s ever been done. I’ve never been able to really brace. Just some abomination I’ve been trying to barely get by with.
I like this this was very good. I have a 600 pound deadlift And I learned something from this video.
Really appreciate the content!! Also, would be great if you posted something related to pushing the floor on the deadlift and how is it from your perspective
*the perfect deadlift BRYCE
Hey Bryce, just wondering if you had any thoughts on the technique of inflating the lungs less to help pack the ribs down and pull the sternum back used by lifters like nick manders. Also, westerns was sweet, it was genuimely heartwarming to see the hard work pay off and the pull for the win on the stream. Thanks for bringing the community on the journey with your RTW series
Great content as always. As someone who has a narrow grip , I did get pulled over during my max attempt. Also my calf kinda cramp a little.
If anyone else experienced this, you might also are rotating your knee out too much as Bryce and Seth said on a past Friday form check video.
Thank you so much
I LOVE THIS CONTENT KEEP IT GOING
OK BUT DONT YELL AT ME!
AAAAAAAAAAAAAAAAAAAAAAAAAA @@calgarybarbell
I follow Dillon's advice and gaffer tape a broom stick to my back. Bracing sorted.
Great video! helped me a lot, I was doing everything wrong clearly lol
Hey, great explanation! I've always believed, that overextending spine during deadlit makes it inefficient and just doesn't make sense from the anatomy perspection. And you perfectly demonstrated it. Thanks!
I also have a question about a belt. I am the person, who just can't setup properly if I have a belt on. It comes off my back at the bottom position if I have it looser but if I tighten it more then I can't get to the right position. I don't know how to move from there.
It would be perfect to have some video about how to setup a belt for deadlift. I don't know if it's just too individual cause there are no videos that would explaing this topic very well.
Thanks for video. Its the best I ever seen about bracing.
If someone have issue with clamping airway shut how would you explain it in other words?
I have a long torso (well... short legs/arms, so relative to my standing height, my torso looks longer than it should be), which makes getting into position difficult, plus a round belly that shakes when I laugh like a bowl of blubber. The biggest thing that I had done to my deadlift in over a decade of lifting was learning to brace to the extreme at the top and then holding it into position. Moved from fast on the floor to garbage slow awful lockouts to smooth off the floor and a much better position for lockouts. Plus having my belt up like Perkins, to give my gut a little more room to move into position.
Finally someone promoting spinal flexion on the DL! Not that people promote extension but there is a common idea that flexion is bad. It's all relative to how the scaps and hips function.
You don't know how i wanted this video
Tell me how you wanted this video
Yo Brice, congrats for the meet from Italy! I have a question: what's your favorite commander?
I'm a bigger lifter. I always can manage to get a good brace and breath for the first rep on conventional, but rep work is absolutely brutal. Doesn't matter if I'm in the 400's or 300's. Always struggle to control breath after second rep, which ends up affecting my brace and queues
Could also be I need to loosen belt by a hole or two. Pain in the ass being fat. Lmao
Bryce I really want to ask your opinion on belt vs beltless as I tend to ask every one this.
I tend to train beltless a lot as I just enjoy it more. I like the feeling of it and also feel like somehow I am more in tune with the brace. I also feel like I get lazier with the brace once I belt up.
Do you ever do beltless training?
Whenever I do belted blocks, I find when I take the belt off for my beltless blocks, my lifts are always weaker and harder than my previous beltless blocks. It takes me awhile to reacclimate. Which is why I do believe the belt makes my core and natural brace weaker.
Can the Valsalva Maneuver be performed by breathing the air in first and then contracting the core or will it not produce the same result? I feel that I have a stronger contraction when I breathe in first.
Can you explain about "put yourself behind the bar" In sumo?
Follow up my comment with a question on valsalva maneuver - I tend to hold my breath through the entire deadlift right to lockout. I’ve been told to breathe out on the lift so I don’t pass out. This seems to be defeating the point of the valsalva maneuver if breath is not held till the end. Any advice?
When doing a top down set up for a conventional deadlift, do you reset between each rep. i.e. when the bar is placed down, do you let go, stand up and reset, or do you then look at switching it to a bottom down set up?
For example, if you're doing a set of 5 or 6 reps.
Causing your lats to expand when your breathing in is good too
Really hoped to see the belt lift the bar..
I prefer top-down setup, but it’s like it gets inconsistent going thru higher rep sets
at 6:40 i do this but because i was engaging my lats. is this not what should happen
I valsalvad and almost passed out, I think I got the brace tight enough 🤣
Do you sell a program?
i always have issues with lowerback pain when deadlifting, hopefully this helps.
If not, maybe come by our livestream on Friday and maybe we can take a look at your deadlift and help you out!
Is there a certain point where you should go to a belt? For example, I can pull 445. I usually start wearing a belt at around 350. More for “to be safe” than for what was described in the last pillar.
We need you and Nick Manders to collab
Great video, very informative. But, i wonder, can this guy even deadlift? Like, is he any good? If we were to compare him to other deadlifters of a similar weight, maybe from across half his country of origin, where would he rank? Down near the bottom or up at the tippy top? Something to think about.
I can't tell if you're being serious or just joking, but Bryce has previously held world records in the raw and equipped deadlift.
Wait so every time before you breathe in (at least for the first rep) you breathe out fully, kinda brace and then breathe into that brace and follow it with a forced exhale into the closed glottis (valsalva). Did I understand that right? Its not just breathe and valsalva, its breathe out + brace + breathe in and valsalva?
Yes, breathing out completaly contract your core very well, especially transversus abdominis which is very important for creating of intra abdominal pressure.
Have you ever coached someone, where flexion in the lower (L4/L5) back was NOT okay? I understand that for most lifters this is perfectly fine, but it seems like the way some peoples spine function, it will aggravate the disk down there if you actually put pressure onto it while not being in extension. That seems to be the case for me, it's just really odd because almost no one in the deadlifting universe ever mentions this. Then again, people who have this issue probably don't try to deadlift heavy, considering how weak the movement becomes if you actually have to start with your lower back in extension. So that might just be why it's not really worth considering. But it did cause me a lot of confusion, because I kept having pretty massive pain / issues from deadlifting, despite understanding how to brace, no changing back angle or anything weird and pretty damn low weights (~100kg).
🙏
Now raise your hand if you did the reading
I think Stu Mcgill and Brian Carroll would disagree with this opinion about flexion under load.
And they'd be wrong.
This is the content we want... just not RIGHT now xD
We're waiting to receive meet footage!
@@calgarybarbellOK I will wait eagerly :)
Nick Manders is typing...
Calgarybarbell is typing...
@@calgarybarbell Your video was great ! I personally don't think you have to volontarely think about lats during the brace, keeping the arms long and in a fixed position works better for me imo
The belt doesnt help me for real hahahahaa but i think its a me issue