If you have to do that, you will suffer back problems later in life. If you need to brace to pick something minuscule up off the ground, your core is only half developed. Let your spine get comfortable bending, that’s part of the core
@@scotthogan1386 I can kind of understand it, I get it, keep the technique of bracing dialled in. But you don’t need to brace your core to pick everything up off the ground. That’s how people become scared of spine movement
@@gitman3486 I think most people these days dont brace for a punch, they panic and in a panic do the worst possible thing and clench up. The reason most people dont know how to brace is because they don't know how to breathe right in the first place.
Thank you I was just wondering if this was the way and commented it asking if he means like tightening/ flexing when someone is about to push/punch into your stomach. Do you know how to breathe properly while keeping it braced I feel like usually if someone was to hit you and you brace you usually hold your breath
Omg I’m literally always gonna think of this when I do it now lol thank you. At first I thought to suck IN, then when I saw this video I thought push OUT (like making ur stomach bigger), not ik it’s neither lol.
@vaasavirao8107 core is activated in birth as well and having the muscle being activated helps push out a baby as that's the muscles used. Mind body connection is a huge thing in labor (had 3 babies at a birth center no meds).
No surgery needed. I did tear a little and they out in a couple stitches after but the numbing needle hurt worse than the stitching because the area was so sore. @aperture0
Breath in and push out your whole abdomen (stomach you could think of) to create abdominal pressure which stabilizes your spine. That’s pretty much how I leaned it. That’s why you should squat belt-less in order to get into a habit of bracing.
i actually think the belt helps with learning bracing, is gives you something to push out against, no pressure no brace. I would often use the softer nylon belts just as a brace guide when learning squat and deadlift
I do yoga with Adrienne and I love her sayings when it comes to aligning yourself. "Stack the pelvis" or "stack the sits bones" meaning align your body with your pelvis like this lady is doing
Stacking ribs over pelvis actually caused injury for me. I think this is simply too general for the many body shapes that exist, of which no two are alike. I think each person really has to get in touch with which posture feels most stable to them.
GOATA movements helps train posture and stability through the back chain that is non weight barring, it just trains you to move how we are supposed to move!
This is why squatting is annoying, its a super techincal lift and can lead to so many injuries. I stick with sled push/pull, lunges, hip thrust and glute ham raises, thats enough thigh/glute work for me. No low back, hip or knee problems
I truly do hate squats more than any other lift and have injured myself more than once. I'm always wanting alternatives but nope it's this holy grail of lifting and you MUST accept it.
@Horchata4lyfe I think people miss understand why its king of all exercises in the first place. One it hits all the legs, trains you for stability and mobility, sport explosiveness, burning calories,etc. You can obviously achieve this without squats but u Have to do alot more. I agree tho if you keep getting hurt doing squats you should avoid that type of squat
@Mcshrekdaddy honestly I took the time to lower my weight, go slow, and really practice form. I've been at it a while and my lifts are going too high yet, but I feel safe and I feel more comfortable doing squats, which was the first and most important goal. I have a problem with squats, but I want to believe I can fix those problems with squats and learn to love the lift.
What I do to achieve is I try to expand my stomach as much as I can then take a deep breath in, try breathing in as much as you till you have some sort of tensing sensation around your abdomin. This really does make a world's difference and would explain why belts are useful for squats and deadlifts
First time I’ve heard of this and I’m a PT. Ok so I understand the fundamental mechanics of what is being said here, but what if like myself you have rather strong anterior pelvic tilt along with a posterior herniated disc? If I push my pelvis out to neutral it elongates my posterior herniation so this doesn’t seem like great advice for those weakness in their backs due to some kind of posterior injury which much of the population has.
Yes , but lateral explanation is produced from breathing in expanding the diagram. Then the better you get at bracing the more you contract around internal expansion. So in “Context “ you Do want to contract every muscle around the circumference of the entire waist including those Abdominals after initiating your breathing in first. Contact abdominal muscles is only an error without the breathing. This short is not comprehensive!
FR. It' s called The Ballet Dancer Spine (vs its opposite "The Ballrom Dancer Spine", hyperhyperlordosis). We overtilt so far and so intense 24/7 while still developing that we en up loosing the natural lumbar lordosis and dealind with chronical pelvic pain around rectum & co. Especially painful for females because the uterus ends literally strangled. The art of perfectly place the pelvic box😅...
Drawing your abdomen in does not have anything to do with the lordotic curve of the spine during motion. The loading pattern with a squat will naturally flatten the lumbar spine, so most people don't need to force this position using their abdominals. Rather they need to overcome the tendency to round the back. Also, drawing in the abdomen increases intrabdominal pressure and this is what provides the bracing effect, not the leverage that your abdominals have.
Even more to add to this: Drawing in your abdomen is actually more likely to force your spine to straighten out as your pelvis is pulled "towards" your chest, basically rotating it up and inwards. This will naturally force your spine to pull back a bit. Your torso will also pull down and inwards. Your body will basically attempt to curl into a ball, and so you then use your back muscles to counteract that motion. That builds the strongest trunk possible with your core trying to pull you into a ball, and your back working to counteract that. Then you just lift with your legs.
@@Lord_Poyo that doesn’t make any sense. The weight should bend you over, not your abdomen (although this does happen after the fact). You can engage the TVA but if you are bracing correctly your stomach won’t drawn in significantly. Ultimately, your pelvis and spine move where the strongest muscle contractions are pulling it, so that’s gonna depend on the lift and your technique, just facilitate this with proper bracing, which by itself doesn’t really “align” anything, just increases intra-abdominal pressure
@@yoeyyoey8937 I'm not saying the weight doesn't bend you over. I'm just describing the body's natural motion when you do something like suck your stomach in. Your abdominals are connected to your pelvis (largely the bottom center region) and your ribcage. So when you tighten them (contract them), it means your lower pelvis will be pulled upwards, forcing your upper pelvis to tilt back. Your ribs will be pulled down, causing your torso to want to curl inwards. This would normally start to curve your spine outwards, unless you simultaneously flex your lower back muscles to straighten your back in a countermotion.
Neurologically, TVA, lower abdominals, diaphragm and multifidus(lower back) muscles are on one same loop. Meaning if you activate one, you activate all other, provided you have proper core function. If you add that on top of what the main comment said, this is the correct method to utilize your core.
When I first watched it, I didn't understand how someone could think that back arching was right, but once you explained it, I definitely understand how even someone experienced could make the mistake.
Not all “exercise experts online” are created equal. We have many of influencers like that woman who post bs all day every day just to show off. And then we have people like you who actually have expert level degrees and tons of pro experience! So thank you. I learn a lot from you.
Yes! Thank you!!! I have heard so many time to suck in. In all my exercises, I would naturally push out my stomach and would catch myself and stop and suck in. It was so distracting in exercises and I'd eventually have to stop. I did the test of pushing my hands out, and it worked!!! I can't wait to try bracing this way, next time I go to the gym.
yo this is interesting cause how you brace your core for lifting is kinda what my one boxing coach would tell me to do while boxing. its like ur trying to pull everything in to the front of your belly button kinda feeling
She would also greatly benefit from engaging her hips more in the movement. That means pushing the hip back and assuming a more horizontal position. The hip is the largest joint and the largest anchor point. She would get more stability and her strength would increase.
As a girl I find it very uncomfortable to brace properly because society teaches us to constantly suck our stomach in... This has been my biggest problem when squatting and this video explained it so well! THANK YOU. I am definitely going to practice using my hands against my stomach to make sure I'm bracing correctly
I think I turn it on automatically at our sword fighting practicing, when we need to preserve a pose when other is pushing🤔 the same as you react to protect your core from punch.
This is so helpful, everyone says think like you are getting punched in the stomach like dude i have never been punched nor interested in getting punched
I seem to be physically incapable of bracing my core. I have a neuromuscular disease that causes partial paralysis and atrophy, so I think I just found some muscles that may be paralyzed and/or atrophied! No wonder I have back pain! I'll make sure to try again when I've taken my medication recently enough and had a generally good day so I can see if this is the case lol
Good way i’ve been taught is putting on a belt without tightening it excessively and push against it with the core all way around. It helps me very much to learn how to brace properly.
My favourite queue for bracing is the one Louie Simmons taught. His queue was "show me how fat you are". It works great for me. Bracing properly even before unracking the bar is extremely important, not just for a stable and safe walkout but also for confidence. It makes the weights feel way lighter.
I went to a physical therapist who told me that! He said I should be drawing my stomach in during a squat and deadlift. It’s not even possible to do this with a heavy weight. I’ve tried and you naturally will push out.
another way to gauge if you are bracing correctly i've found is by using a weight belt and feeling it tighten up before you descend into the squat. Should feel really solid
Your diagram is wrong too. There is literally nothing wrong with anterior pelvic tilt. A neutral position is going to be more dangerous given how easily you slip into curving the back and its not as strong since it isnt taking advantage of the spines strength when curved. Pelvic tilt is a good thing, which sadly 99% of people dont understand and end up causing themselves more problems by trying to "correct" it
Umm… i have to disagree. You do draw your belly button in to activate the TVA, but if you need additional stability, you can activate your rectus abdominis (6-pack) on top of that. The TVA is related to segmental stabilization of the spine and pelvis and neurologically connected to the diaphragm, multifidus, lower ab and pelvic floor muscles. If you push your abs out, you,re deactivating your transverse abdominis, hence all other muscles connected to it. I wouldn’t recommend pushing your core out.
Furthermore, if you take a deep diaphragmatic breath and then activate TVA, the intra-abdominal pressure helps to stabilize the spine. So again, if you push your abs out, you’re getting rid of another element of spinal stability.
I learned this the hard way. After 10 years of lifting, my back finally gave out last year and I’m still recovering, now trying to strengthen it back up
everyone always explains it so difficult, breathe in with your stomach then brace it by acting like someone is about to punch you in the stomach. fixed a world of issues for me
A neutral spine posture isn’t a natural posture! We aren’t meant to put pressure into our heels because it creates shock through the spine. We naturally are supposed to have a tilt in our pelvis and to stay on the balls of our feet. There are plenty of ways to build the back chain rather than putting yourself in unhealthy positions and wondering why you are hurting! If you are interested in what I am saying check our GOATA and being back chain dominate. Its something natural we lose over time in our day to day lives. I’ve struggled with back pain and no amount of changing my posture fixed it until I was introduced to GOATA. GOATA movement is the way we are supposed to move. Not loading hundreds of pounds into our heels when in the real world if you put force through your heels walking/ running you are creating shock throughout your spine causing pain! It’s not a posture problem is a exercise science problem!
Thank you for the explanation. I've been sucking in my abdominals and wondering why that still made my back hurt. I need to just brace and bear down and prepare for a punch
Dr. Stuart McGill goes into detail about why this is the proper way to activate your core. It also helped treat my lower lubar injury that had been crippling me for two years. So from my experience there are real benefits to gain from this technique.
Bracing my core like this feels natural after years of boxing training as a kid, a lot of people could benefit from a combat sport or martial art. It teaches you to have true control and understanding of your body
Interesting note from a soon-to-be mother who is learning all about labor and birth techniques.... My doula was going over how to increase the effectiveness of my pushes during the final stage of labor, and as she was describing how to create a rigid core to help stabilize my pushes, I had the realization that it is exactly what I do when I brace my core for squats. I was like, "oh hell yeah I got this!" 😆
Squatting with a belt teaches you to brace correctly. once you get the technique down stop using the belt, over use of belts prevents your core from building strength.
but the first one will continue to be used because it looks good on Instagram. Yes, I've heard it before from people who actually choose to look better instead of doing better
a good tip i once heard was just “pretend youre going to cough”
Thank you. Have watched the video over and over but still couldn't understand
This makes more sense
Cool trick!
Holy shit this was the cue I needed lmao
A very good tip
Chronically have injured my back doing this wrong.
I've chronic lower back pain too for 4 years. Doing these while exercises does cause lesser pain but the pain is still felt
Get with Dr.Joe Dispenza and hopefully you can heal
Doubt that’s why
Is liam male or female
Me too I’m about ready to throw the towel in on squats altogether
Not me bracing my core everyday to pick up a tool I forgot on the ground at work 😂
Bravo, that’s how you keep it dialed in. All the best
Your spine, hips and knees will thank you for it when you’re 70 and still kicking like you’re 30
If you have to do that, you will suffer back problems later in life. If you need to brace to pick something minuscule up off the ground, your core is only half developed. Let your spine get comfortable bending, that’s part of the core
@@coley0172I think he meant just cos he can and not cos he needs to. I brace and do like a deadlift esc form when I pick shit up sometimes
@@scotthogan1386 I can kind of understand it, I get it, keep the technique of bracing dialled in. But you don’t need to brace your core to pick everything up off the ground. That’s how people become scared of spine movement
A good cue is to brace like you're about to take a punch in your stomach. Make it strong and "hard"
People will just suck their belly in.
@@Beardsan To those people I invite them to test their "bracing" with an actual punch
@@gitman3486 I think most people these days dont brace for a punch, they panic and in a panic do the worst possible thing and clench up. The reason most people dont know how to brace is because they don't know how to breathe right in the first place.
@@gitman3486 You've obviously never been in a REAL fight, you don't try and expand your stomach when you take a punch.
Thank you I was just wondering if this was the way and commented it asking if he means like tightening/ flexing when someone is about to push/punch into your stomach. Do you know how to breathe properly while keeping it braced I feel like usually if someone was to hit you and you brace you usually hold your breath
i've always understand it as like asking your buddy to punch your stomach & you brace for the impact
Perfect this makes it easier to understand
That's exactly how I do it
Thank you for this comment holy cow. I wish people do examples like this.
Omg I’m literally always gonna think of this when I do it now lol thank you. At first I thought to suck IN, then when I saw this video I thought push OUT (like making ur stomach bigger), not ik it’s neither lol.
Alan thrall said the same thing, take a big gulp of air in and brace your tummy as if someones about to punch the shit outta you there
Breathing and bracing like this actually helped me give birth faster 😂
Omg how 🤣
@vaasavirao8107 core is activated in birth as well and having the muscle being activated helps push out a baby as that's the muscles used. Mind body connection is a huge thing in labor (had 3 babies at a birth center no meds).
@@jasmineG-c2f no meds 😨. then how did they do the surgery?
also congrats
No surgery needed. I did tear a little and they out in a couple stitches after but the numbing needle hurt worse than the stitching because the area was so sore. @aperture0
I thought my squat form was perfect but now I realize I have this pelvic tilt problem
I knew i couldnt trust you is a great song
@@teknoreaper9232 I didn't expected someone recognize what my profile picture is about in this channel, you are a man of culture!
@@teknoreaper9232 And yeah, that song is one of my favorite songs from that album for sure
Wow, Silverstein fans in a comment section like this?
@@Toxicatus Of course, Silverstein is international 💕
Breath in and push out your whole abdomen (stomach you could think of) to create abdominal pressure which stabilizes your spine. That’s pretty much how I leaned it. That’s why you should squat belt-less in order to get into a habit of bracing.
i actually think the belt helps with learning bracing, is gives you something to push out against, no pressure no brace. I would often use the softer nylon belts just as a brace guide when learning squat and deadlift
@@christianjensen405 you’re right but I would use a real belt
For me is so strange because it seems that I can only brace my core breathing out
For me, I just treat it like taking a dump, with the goal being to not actually take that dump. lol
Haa, nice summation!
You're a genius
Wow holy shit, I think I just learned how to brace properly 😂
Exactly. Some women seem to forget the last part though.
@@Fuzzira aww shit!😮😂
Dude saving people from future spine injuries to a degree that I fear a chiropractor fundet Terminator will come for him.
I do yoga with Adrienne and I love her sayings when it comes to aligning yourself. "Stack the pelvis" or "stack the sits bones" meaning align your body with your pelvis like this lady is doing
Stacking ribs over pelvis actually caused injury for me. I think this is simply too general for the many body shapes that exist, of which no two are alike. I think each person really has to get in touch with which posture feels most stable to them.
You’re exactly correct, because your naturally supposed to have that curve in your spine!
GOATA movements helps train posture and stability through the back chain that is non weight barring, it just trains you to move how we are supposed to move!
Also filming yourself while working out is crucial to get the form correct.
Especially when you film yourself working out naked. 😂😂😂😮
@@roscosanchez4649who tf is naked here? The woman is clearly wearing clothes.
...at home.
This is why squatting is annoying, its a super techincal lift and can lead to so many injuries. I stick with sled push/pull, lunges, hip thrust and glute ham raises, thats enough thigh/glute work for me. No low back, hip or knee problems
Its worth it to master, like all compound lifts
I truly do hate squats more than any other lift and have injured myself more than once. I'm always wanting alternatives but nope it's this holy grail of lifting and you MUST accept it.
@Horchata4lyfe I think people miss understand why its king of all exercises in the first place. One it hits all the legs, trains you for stability and mobility, sport explosiveness, burning calories,etc. You can obviously achieve this without squats but u Have to do alot more. I agree tho if you keep getting hurt doing squats you should avoid that type of squat
@Mcshrekdaddy honestly I took the time to lower my weight, go slow, and really practice form. I've been at it a while and my lifts are going too high yet, but I feel safe and I feel more comfortable doing squats, which was the first and most important goal. I have a problem with squats, but I want to believe I can fix those problems with squats and learn to love the lift.
We need a deep dive on this one @squatuniversity
I second this i would really like a video that goes more into depth on spine stability during squats!
Agreed. After watching this, been realizing I’ve done it on and off for years
What I do to achieve is I try to expand my stomach as much as I can then take a deep breath in, try breathing in as much as you till you have some sort of tensing sensation around your abdomin.
This really does make a world's difference and would explain why belts are useful for squats and deadlifts
There are more in depth videos on bracing the core on this channel 👍
Oh my god... I could not figure out why everything felt so wrong. THANK YOU
My physical therapist taught me to tuck in my fingertips in my front hip bone and flex until it’s hard there. Works well for me 🙂
This is so impossible to understand. After years of being told to do it one way, I don't even understand how to do it the other way
@Tepid Cupcake thank you!
First time I’ve heard of this and I’m a PT. Ok so I understand the fundamental mechanics of what is being said here, but what if like myself you have rather strong anterior pelvic tilt along with a posterior herniated disc? If I push my pelvis out to neutral it elongates my posterior herniation so this doesn’t seem like great advice for those weakness in their backs due to some kind of posterior injury which much of the population has.
Don’t think about the back. Just think about bracing. It’s called the valsalva maneuver
Holy shit this is exactly my problem. I thought my form was really good and was wondering why my back was hurting a little
Yes , but lateral explanation is produced from breathing in expanding the diagram. Then the better you get at bracing the more you contract around internal expansion. So in “Context “ you Do want to contract every muscle around the circumference of the entire waist including those Abdominals after initiating your breathing in first. Contact abdominal muscles is only an error without the breathing. This short is not comprehensive!
He has other shorts explaining what you said
Wow u guys are the best on showing people how ro train without being injured
Warning: you can also over tilt and flex the lumber region too far. Too much posterior pelvic tilt and cause issues as well.
FR. It' s called The Ballet Dancer Spine (vs its opposite "The Ballrom Dancer Spine", hyperhyperlordosis). We overtilt so far and so intense 24/7 while still developing that we en up loosing the natural lumbar lordosis and dealind with chronical pelvic pain around rectum & co. Especially painful for females because the uterus ends literally strangled. The art of perfectly place the pelvic box😅...
No wonder squatting has been difficult for me, ive forgot to brace my core
Did this my first 5 years of lifting... lol. No wonder my back always hurt. Thanks god I'm bracing correctly this time around.
Pretend like you ate cheese for the past week and it’s your time of reckoning
This is a great tutorial - definitely appreciated
Drawing your abdomen in does not have anything to do with the lordotic curve of the spine during motion. The loading pattern with a squat will naturally flatten the lumbar spine, so most people don't need to force this position using their abdominals. Rather they need to overcome the tendency to round the back. Also, drawing in the abdomen increases intrabdominal pressure and this is what provides the bracing effect, not the leverage that your abdominals have.
Yes
Even more to add to this: Drawing in your abdomen is actually more likely to force your spine to straighten out as your pelvis is pulled "towards" your chest, basically rotating it up and inwards. This will naturally force your spine to pull back a bit. Your torso will also pull down and inwards.
Your body will basically attempt to curl into a ball, and so you then use your back muscles to counteract that motion. That builds the strongest trunk possible with your core trying to pull you into a ball, and your back working to counteract that. Then you just lift with your legs.
@@Lord_Poyo that doesn’t make any sense. The weight should bend you over, not your abdomen (although this does happen after the fact). You can engage the TVA but if you are bracing correctly your stomach won’t drawn in significantly.
Ultimately, your pelvis and spine move where the strongest muscle contractions are pulling it, so that’s gonna depend on the lift and your technique, just facilitate this with proper bracing, which by itself doesn’t really “align” anything, just increases intra-abdominal pressure
@@yoeyyoey8937 I'm not saying the weight doesn't bend you over. I'm just describing the body's natural motion when you do something like suck your stomach in. Your abdominals are connected to your pelvis (largely the bottom center region) and your ribcage. So when you tighten them (contract them), it means your lower pelvis will be pulled upwards, forcing your upper pelvis to tilt back. Your ribs will be pulled down, causing your torso to want to curl inwards. This would normally start to curve your spine outwards, unless you simultaneously flex your lower back muscles to straighten your back in a countermotion.
Neurologically, TVA, lower abdominals, diaphragm and multifidus(lower back) muscles are on one same loop. Meaning if you activate one, you activate all other, provided you have proper core function.
If you add that on top of what the main comment said, this is the correct method to utilize your core.
When I first watched it, I didn't understand how someone could think that back arching was right, but once you explained it, I definitely understand how even someone experienced could make the mistake.
Your videos are very helpful. Thank you coach sir!!
Drawing in maneuver actually helps stabilize the spine and activates the local core muscles better while bracing!
proper bracing turns your torso into a cylindrical support
Not all “exercise experts online” are created equal. We have many of influencers like that woman who post bs all day every day just to show off. And then we have people like you who actually have expert level degrees and tons of pro experience! So thank you. I learn a lot from you.
So kinda like “try to puke” type of bracing the core?
Hmm 🤔
I like the parade balloon metaphor or analogy instead of telaphone pole.
This is the most interesting channel! So much kinesthesiology I can’t even
This is such a vital piece of information. Thank you for sharing!
Duuuude. I never realised that. I always wondered if I was doing it correctly. Thank you so much for this!
Man this channel is super helpful
Yes! Thank you!!! I have heard so many time to suck in. In all my exercises, I would naturally push out my stomach and would catch myself and stop and suck in. It was so distracting in exercises and I'd eventually have to stop. I did the test of pushing my hands out, and it worked!!! I can't wait to try bracing this way, next time I go to the gym.
yo this is interesting cause how you brace your core for lifting is kinda what my one boxing coach would tell me to do while boxing. its like ur trying to pull everything in to the front of your belly button kinda feeling
A better way to explain this: bear down. Yes, like you’re shitting. Ive been doing this to flex and it helps me with literally Everything
She would also greatly benefit from engaging her hips more in the movement. That means pushing the hip back and assuming a more horizontal position. The hip is the largest joint and the largest anchor point. She would get more stability and her strength would increase.
It's a squat. The focus should be movement around the knees
@@BO2Letsplay no. The hip is the primary joint in the squat. The knees are the secondary joint.
As a girl I find it very uncomfortable to brace properly because society teaches us to constantly suck our stomach in... This has been my biggest problem when squatting and this video explained it so well! THANK YOU. I am definitely going to practice using my hands against my stomach to make sure I'm bracing correctly
I think I turn it on automatically at our sword fighting practicing, when we need to preserve a pose when other is pushing🤔 the same as you react to protect your core from punch.
I used to brace my core the wrong way! Why, thanks a lot for the valuable teaching!
I love every single video of you!
Awesome points, it’s all in the core!
One day, I’m going to pay you back somehow from all the help you’ve give me with my clients over the years ❤
Every single video is so good 👍
Thank u for these technique vids I need this info!
This is so helpful, everyone says think like you are getting punched in the stomach like dude i have never been punched nor interested in getting punched
I seem to be physically incapable of bracing my core. I have a neuromuscular disease that causes partial paralysis and atrophy, so I think I just found some muscles that may be paralyzed and/or atrophied! No wonder I have back pain!
I'll make sure to try again when I've taken my medication recently enough and had a generally good day so I can see if this is the case lol
Do exercises that work your Transversus abdominals by increasing strength there it will decrease lower back pain.
Good way i’ve been taught is putting on a belt without tightening it excessively and push against it with the core all way around. It helps me very much to learn how to brace properly.
It looks easy but it’s super tough!!
Thank you for this information
I never do squats, I rather replace it with leg press machines
found out this shit yesterday when i was lifting
My favourite queue for bracing is the one Louie Simmons taught.
His queue was "show me how fat you are".
It works great for me. Bracing properly even before unracking the bar is extremely important, not just for a stable and safe walkout but also for confidence. It makes the weights feel way lighter.
learned this in ballet!! thats so cool
I went to a physical therapist who told me that! He said I should be drawing my stomach in during a squat and deadlift. It’s not even possible to do this with a heavy weight. I’ve tried and you naturally will push out.
another way to gauge if you are bracing correctly i've found is by using a weight belt and feeling it tighten up before you descend into the squat. Should feel really solid
That’s how I brace when deadlifting and doing front squats but I can’t do that when I’m back squatting because then I lean to far forward
I got this same problem and I’m suspecting maybe low ab weakness/ immobility? Need to research more 🤔
@@Tusdet maybe weakness because I hardly train my abs let alone my lower abs but I work on my mobility all the time
@@nathanbaning3491 that’s my guess too, been getting more familiar with leg raises and that’s been helping a good bit, best of luck bro
Your diagram is wrong too. There is literally nothing wrong with anterior pelvic tilt. A neutral position is going to be more dangerous given how easily you slip into curving the back and its not as strong since it isnt taking advantage of the spines strength when curved. Pelvic tilt is a good thing, which sadly 99% of people dont understand and end up causing themselves more problems by trying to "correct" it
Wym?
Whats funny is that I never even knew about anything of these things as it just came to me naturally and also the phrase “get tight”
Umm… i have to disagree. You do draw your belly button in to activate the TVA, but if you need additional stability, you can activate your rectus abdominis (6-pack) on top of that.
The TVA is related to segmental stabilization of the spine and pelvis and neurologically connected to the diaphragm, multifidus, lower ab and pelvic floor muscles.
If you push your abs out, you,re deactivating your transverse abdominis, hence all other muscles connected to it. I wouldn’t recommend pushing your core out.
Furthermore, if you take a deep diaphragmatic breath and then activate TVA, the intra-abdominal pressure helps to stabilize the spine. So again, if you push your abs out, you’re getting rid of another element of spinal stability.
You can just say "I'm weak and don't lift don't listen to my advice" you don't need to add in so much extra stuff to try and sound smart mate
I cannot see or understand the difference. I feel confused. What am I missing here?
Can activate both, the transverse abdominis first then bracing your core secondly creating complete stability.
Great lesson and explanation, and great video edit too. Thanks!
My coach told me that squat movement starts from the hips, pushing back my butt and then start descending. I have lower back pain every time I squat.
wow, thank you for this
I learned this the hard way. After 10 years of lifting, my back finally gave out last year and I’m still recovering, now trying to strengthen it back up
I swear this is the most most confusing thing to me. But i can't rely on linear leg presses forever.
I’m still confused 😅
everyone always explains it so difficult, breathe in with your stomach then brace it by acting like someone is about to punch you in the stomach. fixed a world of issues for me
I inadvertently learned to brace my core when i learned diaphram breathing for singing. Once i made the connection its been much easier to brace
This is going to change my whole workout game! Wow 🤯
A neutral spine posture isn’t a natural posture! We aren’t meant to put pressure into our heels because it creates shock through the spine. We naturally are supposed to have a tilt in our pelvis and to stay on the balls of our feet. There are plenty of ways to build the back chain rather than putting yourself in unhealthy positions and wondering why you are hurting! If you are interested in what I am saying check our GOATA and being back chain dominate. Its something natural we lose over time in our day to day lives. I’ve struggled with back pain and no amount of changing my posture fixed it until I was introduced to GOATA. GOATA movement is the way we are supposed to move. Not loading hundreds of pounds into our heels when in the real world if you put force through your heels walking/ running you are creating shock throughout your spine causing pain! It’s not a posture problem is a exercise science problem!
Perfect posture is tuck your tailbone in, clench your ab muscle, and drop your hips to squat. Keep your chest up.
Thank you for the explanation. I've been sucking in my abdominals and wondering why that still made my back hurt. I need to just brace and bear down and prepare for a punch
Question would it be like what naturally happens when someone pokes you in the stomach and you tense?! I’m trying to understand 😂
Yes. Or when you lie on your back on the floor and someone jumps in your belly (wich is, basically, another form of punching😅)
Dr. Stuart McGill goes into detail about why this is the proper way to activate your core. It also helped treat my lower lubar injury that had been crippling me for two years. So from my experience there are real benefits to gain from this technique.
I was taught by my pe teacher to brace like you're expecting a punch. It works for me.
Just started doing proper form on squats I feel 100x better
This just unlocked something for me 🎉
I’m totally here for the information…
Couldn't have picked a worse cue. Just say "imagine you're trying to expel the fattest turd humanly possible"
Bracing my core like this feels natural after years of boxing training as a kid, a lot of people could benefit from a combat sport or martial art. It teaches you to have true control and understanding of your body
Whenever I try to do this my head hurts afterwards from straining. Is this a problem?
Interesting note from a soon-to-be mother who is learning all about labor and birth techniques.... My doula was going over how to increase the effectiveness of my pushes during the final stage of labor, and as she was describing how to create a rigid core to help stabilize my pushes, I had the realization that it is exactly what I do when I brace my core for squats. I was like, "oh hell yeah I got this!" 😆
Amazing, thank you!!!!!
Noticed every time I braced and squatted, I felt it in my back. But titling my pelvis forward and bracing immediately takes away all the pain
same here, we might have a pelvic tilt
Go lower and hold for 3 to five seconds too really helps growth and strength
My core feels really stable but my head spins while i squat doing this, I'm always on the verge of loosing consciousness
Yeah"! God bless dr.macgill he saved my back on this very important point"!
Was looking for this vid
Squatting with a belt teaches you to brace correctly. once you get the technique down stop using the belt, over use of belts prevents your core from building strength.
Can you show the difference beyond this description? Thank you
Osha taight me this correctly. They added that locking your knees and holding your breath helps.
but the first one will continue to be used because it looks good on Instagram. Yes, I've heard it before from people who actually choose to look better instead of doing better