Bracing
Definition
Creating intra-abdominal pressure by taking a deep breath into your belly and tensing your core to stabilize your spine during heavy lifts.
Why It Matters
Proper bracing protects your spine under load, increases force transmission from lower to upper body, and allows you to lift heavier weights safely.
How to Apply
Before each rep: take a deep breath into your belly (360° expansion), hold it, and tense your abs as if preparing for a punch. Maintain this pressure throughout the lift. Exhale at the top or after completing the rep. Re-brace for each rep on heavy sets.
Common Mistakes & Fixes
- ⚠Breathing into chest instead of belly (doesn't create sufficient pressure)
- ⚠Exhaling during the hardest part of the lift (losing spinal stability)
- ⚠Not re-bracing between reps on heavy compound lifts
- ⚠Over-focusing on "sucking in" abs rather than creating pressure
Related Terms
Educational Resource: This information is for educational purposes only and should not be considered medical or professional training advice. Always consult with qualified fitness professionals and healthcare providers before starting any new training program or making significant changes to your routine.
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