Top Vs Bottom Bracing In The Deadlift
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- Опубликовано: 3 июл 2024
- When deadlifting, we have a choice. Bracing at the top or bracing at the bottom. And I would actually bet many lifters have not really thought about the differences between the two. I myself am guilty of not talking about this in detail until now, because when you brace has a pretty big impact on your setup as a whole. Depending on if you brace at the top vs. the bottom, it will change the constraints and steps of your setup, and could very well be why some setup styles or cueing work for some, but not others. For context, I define top bracing as bracing before grabbing the bar, and bottom bracing as bracing after grabbing the bar. And each has their own inherent pros and cons. In my latest RUclips video, I discuss all the considerations that go into choosing to brace at the top vs. the bottom. I break down my general issues I see with both techniques, and why I typically bias towards a top brace when possible. And then I show the general techniques that would be used for both top and bottom bracing between conventional and sumo deadlift, as specifically with sumo deadlift we find more options for bottom bracing to be effective typically due the differences in positioning.
#deadlift #deadlifttechnique #deadliftbracing #powerlifting #powerliftingtechnique #deadliftform #powerliftingform #powerliftingcoach
The 3 Step Deadlift Setup: • The 3 Step Deadlift Setup
Brace Before You Inhale: • Brace Before You Inhale
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I stopped immediately mid-deadlift workout to watch this video. Tried it out and spontaneously PR’d by 95lbs. Probably gonna subscribe
Only 95lbs? Video was trash then
@@PRsPerformance .. I’m going to piggyback on the user comment/your response, what does it mean if improving one’s technique simply doesn’t translate into increase poundage on the bar or more reps for the same weight? Sometimes it is kind of mentally defeating (but not really) when you read about someone (many) increasing their poundage by 50-lbs or whatever just by tweaking their technique. When I try implementing technique changes, my poundage never increase - the amount of weight I can push/pull is simply whatever it was/is before technique implementation.
I swear, your bracing before inhaling video was one of the main driving factors in me going from a 275lbs for 1 highbar to a 315lbs for 3 highbar in a 5 week program when I was stuck on 275lbs for almost a year
While yes, I learned to dial back and focus more on getting sleep and stuff, solidifying the cueing and timing with the exhale-brace-inhale, it made me more confident and stable than the prior bracing I did
That’s awesome to hear, congrats on the progress!
Thanks for another great video! For me, the need to set up quickly after a top brace has been a huge upside. I initially changed from a bottom to a top brace just to improve the effectiveness of my bracing, but over time it forced me to clean up the rest of my setup, which has made it more consistent and in turn let me better pinpoint other problems with my technique
Really good example of how where you brace does make a pretty big impact on setup as whole!
paused everything I am doing and it's time to learn!
Yes sir!
Great video sir! I would add something for those who do top bracing and that is to do a full bracing but doing the inhale intensity lighter at the top to just not create full rigidity and prevent your upper body to reach the best position to grab the bar. And then when you are grabbing it, little hip raise and finish your inhale now to create the most rigidity and IAP you can!
I know of some people who do that, but I’d consider that a bottom brace, not a top brace.
@@PRsPerformance as a concept, brace would be the exhalation process itself because it’s when you tighten your core and create tension. What you mean is breathing, not bracing, so what I explain is a top brace btw.
Not in the way I’m explaining it in this video. I’m considering the inhale the completion of the bracing process, and you are explaining completing that process at the bottom. So in this context it is a bottom brace, as you are not completing the full process of bracing until the bottom.
top brace FTW. top bracing forces me to keep my deadlift setup to be minimal and quick - prevents me from overthinking the setup and spending too much time at the bottom
Love the reasoning!
I’ve always been a top bracer. When I went through my hook grip phase it was difficult because of the time it took me to set my grip and holding that breath.
Mixed grip supremacy
Great video! I have trouble getting a good brace at the bottom, but I use straps for my lower volume deadlift sets. I guess I'm out of luck because there's no way I can inhale at the top and keep the breath while strapping in. The bulking-belly also doesn't help, like you mentioned.
Ya with straps you will have to brace at the bottom.
Thank you
Welcome!
Hopefully this saves my back. Ive been bottom bracing, improperly at that, on the later reps of multirep sets and it has caused me some nice back pain
It could possibly be that, or could possibly be some deterioration of positioning that is leading to over leveraging your lower back. Might also consider doing reset reps if that continues.
Would you ever recommend a combination of the two?
As a Conventional Hookgripper, I like breathing and bracing into my belt maybe 30-40% at the top, getting down, aggressively slack pulling with a dynamic stsrt as I take in the last half/60% of the brace. Works fine for me bu if something different added kilos and stability I'd definitely change.
Ya you could. I've had multiple people reach out saying they do an initial brace at the top, but kind of re-engage that at the bottom. And I'd consider that a "bottom brace" since the completion of the process is not done until you have grabbed the bar.
@@PRsPerformance Yep that makes sense, thanks for the response!
Thanks for covering this subject. When doing reps with conventional top-bracing, would you top-brace with the bar in hand or set the bar down, rise up, brace and pick the bar up again?
I personally almost kind of exhale at the top and then RE inhale as I lower the bar, but with reps its tough. Very well might have to somewhat bottom brace on those
I top brace on my first rep. The rest I’m definitely re-bracing in the bottom. Even if I exhale at the top of the lift, the only way I’m holding that brace until the concentric of the next rep is if I really control the eccentric. And that’s just not how most people do comp deadlift reps.
Amazing video... I have 2 questions, though
1. What about for people who use straps? Do you think setup time would make top bracing inefficient with them?
2. Are there any ways you'd suggest to implement top bracing for stiff-legged deadlifts or RDLs?
Just started going through your content and there're a lot of useful tips even for people who don't powerlift (like myself). Keep up the good work!
1.) it’s about impossible to top brace with straps, you will have to bottom brace
2.) And for RDLs I’d almost always be bracing and doing your exhaling/inhaling at the top of each rep vs the bottom
And thank you!
I do top bracing, but always wonder whether I should hold my breath dueing sets (say, 3-5 rep sets), or rebrace at the top. I always find it hard to get a good brace when holding the bar at the top. Can't really get as much air in obviously.
What do you recommend for working sets thay aren't singles or doubles?
Exhale at the top and then re-inhale while letting the bar down. Or shift to bottom bracing after rep 1. Or reset reps so you can mimic your normal setup every time
@PRsPerformance Thanks. I've been doing the first option (taking more air in as I bring the bar down) somewhat instinctively. I'll try doing it more actively and see how it goes. I love your 3 step deadlift set-up by the way, has really helped speed up my setup and deadlift strength.
If you exhale at the top while holding the bar you are letting out the air that is supporting you while under load
There is a lot more supporting you than just the air you inhale. Aka why some people don’t even actively inhale and think about bracing on deadlift. Under that logic you have to hold your breath the whole time while squatting. No exhaling and then re-inhaling between reps at the top.
Bracing at the top certainly feels better when done right (conventional mixed grip). However, with going through the setup more quickly, it often happens that I either over- or undergrip the bar which can lead to grip issues. Any way (others than just practicing) to prevent that?
Just more practice. Specifically might be useful then to do reset reps to mimic that first rep more frequently.
how does top bracing work during your training, when you do 2 or more reps?
See the other comments where I’ve answered this question
What if I use straps 😢, but definitely top bracing made me feel stiffer, I had issues with wedging and bracing (causing poor brace) but sometimes with straps it's not possible
With straps you will have to bottom brace
I'm at 140 kg deadlift, 105 kg squat and 70 kg bench, should I try your 15 week powerlifting program?
Yes you can
@@PRsPerformance will apply it immediately then, thanks, keep up the good work!!!
I'm a mixed grip conventional puller, and I brace at the bottom. I've tried bracing at the top, but I find it interferes with my technique too much, as in, I start over thinking and over analyzing it. I find that I can't manage to use my quads/legs as efficiently to initiate the lift as well.
If bracing at the bottom is working then, don’t change it
When you brace, how hard do you have to squeeze your abs? I find it distracting to try for 100% effort.
Not 100% by any means. If yo have not watched by brace before inhale video, I'd recommend checkin that out!
@@PRsPerformance I watched your videos on bracing. I am still practicing, so I must have missed one of the details. I will keep working. Thanks for your great videos!
Thumbnail athlete is losing to a Chris supermeet in two months
Worst comment on any video I’ve ever posted
I think you spelled Andy wrong there
Too bracing is too superior . Great video steve!
Thank you!
Those bois in the thumbnail are some handsome lads
I almost didn't use this picture because the sex appeal might detract too much from the actual video title.
I’m a top.
My wife’s a bottom.
This video was perfectly set up for this comment haha
@@PRsPerformance 😂😂😂
as soon as I shared on my IG I thought of this so and was pissed I didn’t put it for the link lol.
Personally, bracing at the bottom makes me lose tightness 🥴
Hence due probably some of the reasons I discussed in being more restricted in how you can brace.
I prefer to be on bottom
That’s what she said
Good topic. But why are you so verbose dude.
I do it specifically just to annoy you, mission accomplished