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The Art of Bracing: How to Lift Weights Safely and Effectively

man from behind performing a barbell back squat

Lifting weights is a great way to build strength, improve muscle tone, and enhance overall fitness. However, it's crucial to prioritise safety during your workouts to prevent injuries and maximise results. One of the fundamental aspects of lifting weights safely is learning how to brace correctly. This blog post will explore the art of bracing and provide you with essential techniques to ensure your lifting form is on point.

1. Understand the Importance of Bracing: Bracing refers to the process of stabilising your core and creating tension throughout your body before lifting weights. Proper bracing enhances your stability, protects your spine, and improves overall lifting performance. It's a skill that can be applied to various weightlifting exercises, including squats, deadlifts, and overhead presses.

2. Master the Diaphragmatic Breathing Technique: Before initiating any lift, take a moment to focus on your breathing. Diaphragmatic breathing, also known as belly breathing, is crucial for efficient bracing. Instead of shallow chest breathing, diaphragmatic breathing involves expanding your abdomen as you inhale deeply, allowing your diaphragm to fully engage. Hold that breath and keep the core tight as you move the weight. Exhale forcefully through your mouth when the weight is not moving, for example at the top of a squat or deadlift, ensuring that you repeat the first step before moving the weight again.

Another way of visualising this with a squat, for example, is imagining you are going underwater every time you squat. You would need to take a big breath and hold it as you go underwater, breathing out only when you come to the top. This technique not only oxygenates your body but also builds a solid foundation for bracing.

man representing breathing when squatting by likening it to squatting underwater

3. Engage Your Core: To brace effectively, you must engage your core muscles. Imagine your core as a natural weightlifting belt that wraps around your waist, providing stability and support. While bracing, consciously tighten your abdominal muscles, as well as your obliques and lower back muscles. This engagement creates a solid foundation for your spine and helps protect it during heavy lifts.

4. Maintain Neutral Spine Alignment: A neutral spine is essential for preventing injuries when lifting weights. Avoid excessive rounding or arching of your back during exercises. Keep your head in line with your spine, and avoid looking up or down excessively. Focus on maintaining a straight, natural alignment from your head to your tailbone, which minimises unnecessary stress on your spinal discs.

5. Create Full-Body Tension: Bracing is not limited to your core alone. It involves creating tension throughout your entire body to enhance stability. As you prepare for a lift, squeeze your glutes, tighten your shoulder blades, and grip the bar or weights firmly. This full-body tension distributes the load evenly and improves overall lifting performance.

6. Gradually Increase the Load: When lifting heavier weights, it's essential to gradually increase the load over time. This approach allows your body to adapt and build strength progressively. Rushing into heavy weights without enough preparation increases the risk of injury. Always prioritise proper bracing techniques, regardless of the weight you're lifting.

7. Practice Proper Form: Bracing is just one element of proper weightlifting technique. It's crucial to learn and practice correct form for each exercise you perform. Us as coaches are here to ensure you're using proper technique.

Mastering the art of bracing is a foundational skill for safe and effective weightlifting. By understanding the importance of bracing, practicing diaphragmatic breathing, engaging your core, maintaining neutral spine alignment, creating full-body tension, gradually increasing the load, and practicing proper form, you'll be well on your way to lifting weights safely and achieving your fitness goals. Prioritise safety, be patient with your progress, and always listen to your body.


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