Workout:
Every :75
1 Power Snatch
2 Overhead Squat
Metcon:
Every 3 minutes for 15 minutes (5 sets)
50 Double Unders
7 Devil’s Press 50/35
Are you keeping your body braced when you lift?
Are you keeping your body braced when you do shit around the house?
Do you pay attention to bracing your body at all?
Imagine picking up something just using your arm, do you think about packing your shoulder back before you lift it?
You need to be bracing your body every time you lift something. Every time!
There’s no trying to do it, you just do it. All the time!
Getting in and out of the car, standing up, leaning over, it don’t matter what you’re doing, practice keeping your body braced.
It’s so so bad for your spine when you don’t keep braced, so so bad.
Think about holding a barbell on your back while you are not using your muscles to maintain posture. That’s absolutely terrible.
If this is the situation your basically holding up the weight with your skeletal system as opposed to using your muscles.
Sports, don’t you do it when you play sports? Golf, tennis, pickle ball etc… these are all movements that require you to stay stable, right?
You gotta stay tight, as tight as you fuckin can, especially when moving quickly or lifting.
This ain’t just about safety, when you’re tighter you’re more powerful! C’mon, hello!
Brace your core tightening up as if you are about to get punched in the stomach, Do not suck your gut in!!!
Taking a deep breathe in while bracing your core will help build pressure and keep you even tighter.
Pulling your shoulders back and your chest up creates good alignment. That coupled with core pressure keeps your spine safe throughout the movement.
I said, throughout the movement, not just when you pick up the weight.
Think about how much pressure is on your spine when you hold your arm out to the side or in front of you. If you don’t think so hold your arm out for as long as you can without staying braced, then do it braced and let me know if you feel any different.
Let’s go, get your shit together.
As many times as I say stay tight you should never forget it!