The bracing sequence one of the most important aspects when lifting weights in order to stay safe. It is crucial in non-weighted movements as well, but not doing it is likely to do less damage than with weights. Some of you have probably heard the cues before in the gym (abs tight, squeeze your butt). What we are talking about is protecting the spine as we conduct all of our movements. Stability throughout the body stems from the core (your spine/abs) to your extremities (arms and legs). The heavier the weight, usually the harder it becomes to stabilize (due to the lack of ability to brace) and you end up in a compromised position and possibly miss the lift.
Here are the steps to bracing -
Squeeze your butt - Stand up and squeeze your butt together as hard as you can. You should be able to feel and see your pelvis drive forward. Doing this ensures that your pelvis is neutral when moving. In between reps, reset at the top by squeezing the butt again. Your butt should be sore after doing Tabata Squats if you are doing them correctly. Not doing this is the primary movement pattern fault to causing butt wink (reversal of the spine at the bottom of the squat). Butt wink is not ok...ever...it creates sheering across your spine which can lead to all sorts of issues in the low back area. Its like squatting with your knees in, you could probably get away with doing it for thousands and thousands of reps, until you can't and you end up hurt. Remember, you're designed to live pain free for 110 years.
Pull Rib Cage Down - This is meant to keep your spine neutral and to create a flat back. Doing this and squeezing your butt prevent you from over-extending during squatting, Olympic lifting, deadlifts, and anything over head. So if you are one of those people going into a standing arch rock during the overhead press, we are talking to you.
Belly Tight - Getting your belly tight involves breathing and squeezing your abs. It is designed to lock in your pelvis and spine so that they stay neutral throughout the entire movement. You can't move with your butt squeezed, so the abs take over when you initiate movement. With your butt squeezed, take a big breath of air and exhale. As you exhale squeeze your abs tight. Next, inhale using diaphragm (belly breath). If you are lifting heavy things while doing this, you need to hold your breath through the movement. As soon as you breathe you'll lose that spinal position. You can breath in between reps while you are out of tension. So for example if you are doing a heavy back squat: Brace, get set, do 1-3 reps. When you need to breath, do it at the top/start position. Take time to repeat the bracing sequence before going for more reps.
When we start to add metabolic conditioning (running/rowing/burpees/jump ropes) in the same workout with weightlifting, we are challenging your ability to brace your spine and breathe. So maybe you can do 21 KB swings and 12 pullups no problem. But can you run 400m and do that 3 times? and how fast and efficient are you? When you are metabolically taxed you have no choice but to breathe with your chest and neck. This is why it is important to reset yourself after a cardio movement. Control your breathing so you can use your diaphragm before lifting weights again. This will result in you being more efficient which = faster times on the scoreboard.
Head Neutral - For the last step you need to center your head over your shoulders. Think about aligning your ears with your shoulders, hips, and ankles. Avoid neck wrinkles. It turns out that there are a lot of movement sensors that come out of the neck that send messages to your muscles in order for them to move the correct way. When you bend your neck, you are literally cutting of the messages. Think about a garden hose on full blast and then your big brother pinches the hose together in the middle. Some water will still come out the end, but you won't be getting nearly the amount that you should. Same thing with the neck, when its pinched back, your muscles will still move, but you won't be getting the full amount of effort that you need.
Since all of our movements focus on the efficient transfer of energy/power from your core to your extremities, bracing is foundational to being safe as well as being a rock star in gym.
Here are the steps to bracing -
Squeeze your butt - Stand up and squeeze your butt together as hard as you can. You should be able to feel and see your pelvis drive forward. Doing this ensures that your pelvis is neutral when moving. In between reps, reset at the top by squeezing the butt again. Your butt should be sore after doing Tabata Squats if you are doing them correctly. Not doing this is the primary movement pattern fault to causing butt wink (reversal of the spine at the bottom of the squat). Butt wink is not ok...ever...it creates sheering across your spine which can lead to all sorts of issues in the low back area. Its like squatting with your knees in, you could probably get away with doing it for thousands and thousands of reps, until you can't and you end up hurt. Remember, you're designed to live pain free for 110 years.
To the left - Good Squat. To the Right - Butt wink. Butt winking is not attractive and NEVER OK!
Pull Rib Cage Down - This is meant to keep your spine neutral and to create a flat back. Doing this and squeezing your butt prevent you from over-extending during squatting, Olympic lifting, deadlifts, and anything over head. So if you are one of those people going into a standing arch rock during the overhead press, we are talking to you.
Belly Tight - Getting your belly tight involves breathing and squeezing your abs. It is designed to lock in your pelvis and spine so that they stay neutral throughout the entire movement. You can't move with your butt squeezed, so the abs take over when you initiate movement. With your butt squeezed, take a big breath of air and exhale. As you exhale squeeze your abs tight. Next, inhale using diaphragm (belly breath). If you are lifting heavy things while doing this, you need to hold your breath through the movement. As soon as you breathe you'll lose that spinal position. You can breath in between reps while you are out of tension. So for example if you are doing a heavy back squat: Brace, get set, do 1-3 reps. When you need to breath, do it at the top/start position. Take time to repeat the bracing sequence before going for more reps.
When we start to add metabolic conditioning (running/rowing/burpees/jump ropes) in the same workout with weightlifting, we are challenging your ability to brace your spine and breathe. So maybe you can do 21 KB swings and 12 pullups no problem. But can you run 400m and do that 3 times? and how fast and efficient are you? When you are metabolically taxed you have no choice but to breathe with your chest and neck. This is why it is important to reset yourself after a cardio movement. Control your breathing so you can use your diaphragm before lifting weights again. This will result in you being more efficient which = faster times on the scoreboard.
Head Neutral - For the last step you need to center your head over your shoulders. Think about aligning your ears with your shoulders, hips, and ankles. Avoid neck wrinkles. It turns out that there are a lot of movement sensors that come out of the neck that send messages to your muscles in order for them to move the correct way. When you bend your neck, you are literally cutting of the messages. Think about a garden hose on full blast and then your big brother pinches the hose together in the middle. Some water will still come out the end, but you won't be getting nearly the amount that you should. Same thing with the neck, when its pinched back, your muscles will still move, but you won't be getting the full amount of effort that you need.
Since all of our movements focus on the efficient transfer of energy/power from your core to your extremities, bracing is foundational to being safe as well as being a rock star in gym.
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