Bracing
Creating intra-abdominal pressure to stabilize the spine during lifts.
Updated
Bracing involves taking a deep belly breath, holding it, and contracting the core muscles to create a rigid cylinder that stabilizes the spine. This protects the back during heavy lifts and allows greater force transfer. Bracing differs from "sucking in" - you push your belly out against an imaginary belt. The Valsalva maneuver is often used.
Examples
- Big breath into belly before squat
- Pushing belly against lifting belt
- Holding breath through the lift
Compound exercises
Put this into practice with exercises from the library.
Squat with Chains
Powerlifting · Barbell
Squat with Plate Movers
Strength · Barbell
Squats - With Bands
Strength · Bands
Standing Alternating Dumbbell Press
Strength · Dumbbell
Standing Barbell Press Behind Neck
Strength · Barbell
Standing Bradford Press
Strength · Barbell
Standing Cable Chest Press
Strength · Cable
Standing Cable Lift
Strength · Cable
Common questions
What is Bracing?
Creating intra-abdominal pressure to stabilize the spine during lifts. Bracing involves taking a deep belly breath, holding it, and contracting the core muscles to create a rigid cylinder that stabilizes the spine.
What exercises train the Bracing?
Good options include Squat with Chains, Squat with Plate Movers, Squats - With Bands, Standing Alternating Dumbbell Press, Standing Barbell Press Behind Neck. Each links to a step-by-step guide with demonstration images.
What are examples of Bracing?
Big breath into belly before squat; Pushing belly against lifting belt; Holding breath through the lift.
Put it into practice
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