Breathing and Bracing to Improve Lifting Performance

Engaging the core muscles is vital when performing load-bearing exercises. This is to prevent injury and increase lifting performance. This technique is called Breathing and Bracing. It’s a technique that differs from regular core flexing as it engages different core muscles.

When bracing, the body is engaging core stability muscles that keep the trunk stable, protect the spine, reduce the risk of injury, strengthen the core, and can even reduce back pain. When applied during exercise, the core is constantly engaged, which can lead to developing a stronger core without core-isolated workouts. The technique involves the individual flexing their core in a specific way that will engage core stability muscles to keep the spine aligned with the body’s pelvic floor (hips, pelvis, etc.).

 

To feel and sense this proper core bracing, an individual can perform the following movements:

1) Lie down with the back on the floor 

2) Extend the arms overhead

3) Bend the knees at a 90-degree position

4) Bring the belly button towards the spine

When all the steps are completed, the feeling after step 4 is the feeling of CORE BRACING. This type of core exercise is different from others as it engages core stability muscles that may not be visible, rather than other core exercises that target the rectus abdominis (ab muscles). Both exercises will provide an individual with a different sense of muscle engagement in the core.

The anatomy of the core comprises different muscle groups that can be targeted based on the core exercise being performed. Each muscle group serves a different purpose. However, for proper core engagement when performing load-bearing exercises, CORE BRACING is the most effective. Following the steps above will help an individual develop the sense of what CORE BRACING feels like and can be applied during exercises. This can lead to multiple fitness and health benefits like:

1) Strengthening the core

2) Protecting the spine

3) Prevent Injury

4) Reduce Back Pain

Sources

• International Sports Sciences Association (ISSA). ISSA Curriculum Materials

To learn more about using a weight lifting belt to prevent injury please visit: https://dietfithealth.com/pages/weight-belts-to-prevent-injury

To learn more about resistance training please visit: https://dietfithealth.com/pages/principles-of-resistance-training