Legit was thinking earlier my squats have turned into more of a core stability exercise/bracing drill than they even are for the leg gains , love how informative this channel has always been much love!
Honestly, buying a lifting belt just for the constant physical cue to brace was worth it. Everyone thinks it’s to protect your back but that’s merely incidental.
Take a minute to breath as normal after doing diaphragmatic breathing. So it will look like normal breathing --> 3 reps DB --> 1min normal breathing. When doing DB make sure to exhale out as well not stacking breaths.
I also used to have difficulty doing it until I learned how to run from a marathon runner. It might be just that you haven't learned how to breathe instinctively yet.
I only have problems bracing while deadlifting. I can brace great but im 6'2" so im pretty bent over at the start with my long ass legs. Practice helps but its still not where id like it to be like when i squat
Been there mate. In fact was teaching a friend new to lifting bracing and she ran out of breath just practicing it, and I'm struggling too in the middle of a challenging program. Usually just take a break for some air, literally taking a breather haha
I am binge watching this guy atm. I have some hip discomfort when squatting so trying to make sure I am squatting properly. These vids are sooooo informative.
Honestly, if you just watch how guys who squat more than you breathe, you’re like 69% of the way there. I’ve basically been doing what I saw Larry Wheels do in a video from years ago and its been working for me.
As far as i understand its supposed to be like that. Thats the whole point of bracing. For squats or deadlifts you dont want your low back moving at all
I can feel my belly filling with air horizontally like balloon without lifting chest then when I stiffen my belly it gets hard, I can't push it in with fingers. Is this what proper bracing is feels like.
@Watchout4V this is false, you breath when you reset your brace,at the top of every rep. Otherwise you are greatly reducing intra abdominal pressure which greatly increases chances of trunk instability and thus spinal injury. Your technique may work fine under light loads, but for heavy squats it is extremely dangerous to breath whilst moving.
In a way it still seems complicated of an explanation. If I am thinking this right, maybe easiest way to say it is. Inhale in, like that second guy and then do the thing like you are expecting a gut punch (your reaction as you expect getting punch in the stomach is like you "BRACING" yourself before you get hurt from the punch on the stomach). with the air still in. But ofcourse keep it like that but don't forget to breathe.
In choir, we where taught breathing techniques with a cue of thinking as if your stomach was a balloon, which in part helped me with my bracing visualization in liftinng
Does the abdominal uncomfortability from bracing ever go away? I feel like something not painful but uncomfortable about the way my abdomen feels with the organs or something like the pressure I'm generating from bracing is so foreign to my body that it kinda hurts to do it, more so is really uncomfortable so I can only hold it so long. Sometimes bracing feels right and good, but more often uncomfortable in the upper gut and stomach
prolly because the shape of your ribcage I recommend you using a belt with a light tightening for some people, bracing the core is a bit tricky. sometimes it feels amazing when doing it, sometimes feels weird
My problem is learning how to breathe like Can my stomach still go and out? Or does it stay out or going downward while breathing because I feel lightheaded afterwards
What exercise? There wasnt any exercises in the video? This video is showing two ways of understanding how to brace, so you know how to brace your core while actually doing exercises
When you brace, is it basically sucking in air the same time as you push out your stomach? I find the move complicated because when I breathe in air I usually suck in my stomach at the same time
Funny and the most informative? I can brace easily on squat but i have a problem on deadlifts. Perhaps its the bent over position im not sure but i also touch and go for 3-5reps. Keeping a brace and breathing is hard on this exercisr for me. Always has been
Some people find it easier to breathe, brace, and build tightness at the top.of their deadlift then get into position. Watch videos of John Haack, he gets his air at the top every time and is way stronger/more qualified than me. Also, no shame in resetting from the top position mid set on deads if you need to. These things might be worth a try, hope it helps
Try bending forward after You brace the core. It will prevent the lumbar spine from going out of alignment. If You have a problem in the lower position it means You lose tension. Try with a small weight or just the bar and than once You learn to hold it while in motion than go for higher loads.
Help needed: what if my face gets really red when bracing? I feel the pressure in my head when lifting 50kg. (I weigh 50kg) Does this mean I’m bracing incorrectly? Or should I avoid bracing?
That is happening because you're actively trying to stop the breath by your lungs throat hence the pressure in head what you wanna do is just keeep nd hold air in your stomach one way to know this is after bracing you should be able to take small breath through nose in your lungs
So I always the bracing is mainly done by holding breath after deep inhalation. For deadlift for example I try the deep breath, putting as much tension in my back as possible and pull down lats. Is that correct or do I actively have to push out the stomach? Always thought pushing out the stomach makes you loose stability.
