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"Brace your core"
It's the cue you hear all the time... but do you really understand how to do it and all that goes into it?
Bracing is more than just tightening your abs and pushing into your belt if you're wearing one - it's about creating a stable foundation that protects your spine, maximizes strength, and reduces the risk of injury. Let's break down the key elements of proper bracing for squats and deadlifts.
1. Spine Neutrality: Protecting Your Back
When your spine is loaded with a bar on your back, or you're about to pick up a loaded bar on the ground in front of you, maintaining a neutral spine is crucial. If you round your lower back, you're at risk for disc injuries, and on the contrary if you arch your back, you'll be placing too much strain on your back and not enough where it should be working.
Finding the sweet spot: The easiest way to learn this is to lay on your back with your knees bent. Where you naturally rest is most likely your "neutral spine" position. You can see the two extremes by fully arching and then by fully rounding (pushing your low back into the ground). Neither one of these extremes is what you want to end up in when lifting heavy weight. Practice finding the middle ground when you're standing in your squat/deadlift stance.
2. The Core
Once you have the right spine position, from here you want to build intra-abdominal pressure (IAP). Think of your core as a pressurized canister. When you brace, you're filling that canister with air, creating pressure that stabilizes your spine.
Breathe into your belly: Take a deep breath and focus on expanding your abdomen, NOT your chest.
Tighten your core muscles: Imagine you're about to get punched in the stomach. Your goal is to create a 360-degree wall of tension around your spine. Simply breathing into your belly is not enough. You must also then tighten your core.
Hold your breath (Valsava maneuver): This technique can help maintain pressure through the lift. However, it's important to know that not everyone should be holding their breath when lifting. Common issues like hernias or cardiovascular disease can make this technique dangerous, so be sure to check with your doctor or work with a qualified health care professional who can screen you and make sure it's appropriate.
3. Engaging the Lats and Glutes: Full-Body Stability
Your core shouldn't work alone; your lats and glutes are also key players in bracing.
Activate your lats: my favorite cue for this is to pretend someone is tickling your armpits. Closing that area and activates the lats helps to lock your pelvis and torso into place.
Engage your glutes: If your glutes are not working, chances are your back is doing more than it should. Engaging your glutes should keep your knees in proper alignment and prevent your back from getting out of place.
4. Pelvic Floor Control: Preventing Embarrassing Moments
Going back to the pressurized canister analogy that your core is, the bottom of that canister happens to be your pelvic floor. Heavy lifting puts pressure on that canister, and if the pelvic floor is weak, it can lead to leaking (in both males and females).
Strengthen your pelvic floor: Regularly perform exercises like Kegals to build strength in this area.
Incorporate pelvic floor cues: As you brace, think about gently lifting your pelvic floor. If you don't lift the muscles (and instead, bear down as if you're going to the bathroom), all of the pressure may push down in this area and lead to leaking.
Know your limits: If you're struggling with pelvic floor control, consider consulting a specialist or adjusting your lifting technique. There are a lot of other factors that can lead to leaking, such as:
Going to the bathroom "just in case." Your bladder is a muscle, and if you never fill it to its capacity, it won't be able to hold much. So, make it work to make it stronger.
Belt problems: Using a belt that is too big for you, or sitting too low on your abdomen can put more pressure on your bladder.
All of these cues requires practice - at low weight or even body weight first. By mastering these bracing techniques, you'll lift safer, stronger and with more confidence. Remember, bracing isn't just about your core - it's a full body effort.
If you need personalized guidance, contact me (Dr. Sarah) to set up a 1:1 appointment. I specialize in helping lifters optimize their movement/technique, and treating/preventing injuries.
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