• be better at (actually) bracing •
Bracing...we think we do it. Then we watch a video. Then we get confirmation we do not know how to do it.
Well we gotta walk before we run!
Before we try to brace under load we have to understand what exactly it feels like to not only brace properly but how to connect it with the rest of our body.
We need to control our hips and our rib cage. For example, when we go to squat we are keeping the same distance between the two. The hips do not tilt and the ribs do not rise. We also need to control our lats and think of them as part of our brace.
Here’s 2 warm ups that are helpful for upping your brace game:
▪️1st video is very simple yet very effective for those of you who have trouble breathing and bracing 360 degrees. Since our core is the softest part of our body we need to create pressure for our torso to remain rigid. This means breathing down (not into our chest) and out. Since a common mistake is just making a power belly, the band helps you focus on breathing into your back as well. You can see my back actually pushing out against the band in the video ✨Try 3 sets of 10 breaths hold each for 3 seconds. ▪️ 2nd thing is connecting our lats to our brace. This for me was a HUGE light bulb moment for...well every lift. But for keeping this short let’s look at the lats in the deadlift as an example.
If we do not keep our lats involved we simply won’t lift the weight in an efficient way. We will have a major energy leak and form will go to crap.
▪️ 2nd video is quadruped but with a set of dumbbells in your hands. Make sure your spine is neutral, pelvis is in position and rib cage is PINNED down. Pinkies are squeezing the DB handles elbows turn in, shoulder blades driving back into your hips. ✨Try starting with 3 sets of 5 breaths. Each rep hold your position and focus on the tension you are creating. You should be shaking by the end. ▪️ Give these a try and lemme know how you like! Tag a friend that sucks at bracing...or tag yourself 🤷🏼♀️ #bebetter