It seems like some of you are still not bracing properly when lifting.
Unfortunately, bracing is one of the most overlooked yet one of the most important aspects of lifting.
Even college athletes who have come into the gym over the years were not only unaware of how to brace properly but totally unaware of what bracing means.
So, let’s talk about this issue once again.
Bracing your core before lifting is one of the most important habits you can develop for both performance and injury prevention. At its core bracing means creating tension through your midsection—your abs, obliques, lower back, and even your diaphragm—to stabilize your spine under load.
When you lift without bracing, your spine is more vulnerable to excessive movement, especially under heavy weight. This can lead to inefficient force transfer and increase your risk of injury, particularly in movements like squats, deadlifts, and overhead presses. Bracing essentially turns your torso into a solid “pillar,” allowing your arms and legs to generate more power safely.
From a performance standpoint, a properly braced core improves strength output. When your midsection is stable, force generated from your lower body transfers more effectively through your torso and into the bar or weight. That’s why experienced lifters often appear more “tight” or controlled during lifts—they’re not just strong, they’re stable.
Bracing also plays a key role in protecting your lower back. By increasing intra-abdominal pressure (think of expanding your belly 360 degrees, not just sucking it in), you create internal support for your spine. This reduces shear forces and helps maintain a neutral spine position throughout the lift.
In simple terms: if you’re not bracing, you’re leaving strength on the table and increasing your injury risk. Learning to brace properly—big breath into the belly, lock it in, and maintain tension throughout the lift—can immediately improve both your safety and performance in the gym.
Pay attention to this when Squatting, Deadlifting, Pressing, Cleaning, Snatching and even when doing bodyweight movements.
Basically you should always BRACE!
You’re much more powerful and in a stronger position when braced.
Run 400
1 minute Prayer Stretch
3 Sets x 5 Reps with an Empty Barbell
Elbow Punches
Front Squat
Muscle Clean
Clean from Power Position
Tempo Cleans
10 Min EMOM
Power Clean + Hang Clean + Front Squat
9 Min EMOM
10/7 Cal Bike
175/125 SKI
:45 KB Goblet Walk
-Rest 2 Minutes-
8 Min Amrap
Run 100
15 Wall Ball
3 Heavy Power Clean or 5 Light Power Clean