Steps to Brace Your Core
1. Take a Deep Breath:
• Before you start the lift, take a deep breath into your belly. This should expand your abdomen rather than your chest.
2. Expand Your Abdomen:
• Push your stomach out as you inhale. Imagine trying to expand your waistline in all directions: front, sides, and back.
3. Tighten Your Core:
• While keeping the air in your belly, tighten your abdominal muscles as if you’re preparing to take a punch. This should create a rigid and stable core.
4. Hold the Breath and Tightness:
• Hold this tightness and the breath throughout the lift. This intra-abdominal pressure supports your spine and helps prevent injury.
5. Maintain Throughout the Movement:
• Ensure you keep the core braced from the start to the end of the lift. Only release the breath once you’ve completed the rep and are back in a stable position.
Additional Tips
• Practice Without Weights: Start practicing core bracing without weights or with very light weights to get a feel for the technique.
• Use a Belt (Optional): For heavy lifts, consider using a lifting belt. It provides additional support by giving your abdominal muscles something to push against, enhancing intra-abdominal pressure.
• Stay Neutral: Keep your spine in a neutral position throughout the lift. Avoid hyperextending or rounding your back.
Applying to Squats
1. Set Up:
• Place the barbell on your shoulders/traps.
• Take your deep breath and brace your core.
2. Descend:
• Lower yourself into the squat while maintaining the braced core.
3. Ascend:
• Push through your heels and drive up to standing while keeping your core tight.
Applying to Deadlifts
1. Set Up:
• Approach the bar with feet shoulder-width apart.
• Take your deep breath and brace your core.
2. Lift:
• Hinge at the hips and grip the bar.
• Lift the bar by extending your hips and knees while keeping your core braced.
3. Lower:
• Lower the bar back to the ground with control, maintaining core tightness.
Proper core bracing not only protects your spine but also allows for better force transfer, making your lifts more powerful and efficient.
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