Tomorrow we’re doing a couple front rack hold variations, so it’s a perfect time to talk about bracing our midline.
“Bracing your core/midline” or “keeping your core tight” is what locks the spine in place when supporting external loads in pretty much every weightlifting movement we do in the gym. It’s an important technique to learn for safety as well as performance.
Here’s how to “brace”:
- Squeeze your butt aka glutes to bring pelvis to neutral
- Belly breath in, making stomach go out, NOT chest go up
- Tighten your abs like you’re preparing to be punched in the stomach
Core before bracing: (use your fingers to feel the expansion)
Core while bracing:
You now have a nicely braced mid section.
If you’re doing a lift like a deadlift or a back squat, you will hold your breath to maintain the firm brace while the bar is in motion.
If you’re holding a continuous position like the front rack holds we’re doing tomorrow, you’ll maintain the tension in your abs while breathing by using short breaths – exhale only about halfway before breathing in again.
It takes some practice to get used to!
Your bracing technique is your built-in weight belt and should be proficient before ever strapping on a weightlifting belt.
It’s OK if your current core strength limits your max lifting numbers – lift at a weight where you can maintain your braced core and neutral spine – but it’s challenging to do so – and be patient!