How To PROPERLY Brace The Core | Creating Spinal Stability
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- Опубліковано 23 чер 2016
- Here's my preferred method to brace the core and stabilize the spine when training
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![The 3 Best Core Exercises [Do These Every Day]](/img/n.gif)
"should you every have to lift anything without a weight built, you're fucked" lol you just made my day
lol i caught that too, but he's definitely right :)
Yeah, 5:36 XD Best line in the video.
“Ur eff’ed” 🤣
Blake, real talk you da man.
Thanks so much for all the health (and chuckles) you’ve brought to all of us.
Carson Roy Thill LMFAO! I’m still laughing at that too!!!
Thank you for this tip bro. It really helped me improve my lifts and strength!! Great content man.
I have watched the whole youtube looking for bracing info (yes, I checked all the the bigger names) and actually you did the best job, I like how you compared this bracing technique with the valsalva and the belt technique. Thank you for the upload.
Found your channel about a week ago and am using your breathing techniques. All i can say is that it's amazing and it works!
Thanks for psoting these videos!
This is the best and most informative tutorial on core bracing. Thank you
you can generate so much power bracing like that....bravo sir
thanks man great informative video, definitely helped!
omg thank you so much for this. Everything i read "engage core" i think what the hell does that mean? and end up squeezing my abs the hardest i can.
Glad I could clarify :D
Great video as always bro! Could you make a video about sternum pain? Costochondritis etc, I feel like there isn't much covering this on the internet, atleast not what causes it in relation to fitness and sports.
Super work Coach.
exactly what i was looking for!
AWESOME , im going to start incorporating this in to my workout immediately thanks again.
You are welcome my brother!
Best explanation EVER!
Thank you for a brilliant explanation
Always love watching your videos, thanks for all your info. I have been dealing with para spinal back pain near my scapula most specifically.This was confirmd by my chiro.
2 weeks ago i was bed ridden for 3 days due to severe pain and spasms. I am doing a lot better but still feel pressure and a few knots in that area. Can you suggest any exercises to help release and treat para spinal pain. Thanks
Thanks! This channel is amazing
Thanks brother!
Thanks for your tips!
Thanks, great video!
This is going to change my life thank you so much :)
Thanks for this excellent video! What about bracing for a push up? Would the sequence be the same?
The 2/3 gut 1/3 chest makes a big difference. As power lifters we are taught everything in the gut alone & pulled in w/o Belt and the same but to push against the belt when wearing one, with no focus on the chest. Hopefully others can see this vid and have it help them too.
R34L157 oh so when wearing a belt you were taught to push into it? And without you were taught to draw in?
You started to tip forward in that squat, would that be an ankle issue, wouldnt oly shoes help you hit depth better ? Or is just cause there is no weight on the bar, just curious
wow! amazing video, you are the best, thanks a milion!
I loved your content... brother
That “your fucked” got my like.
amazing video
great video
Fun thing to note, this is the same breathing and bracing you (should) do while boxing or whatever martial arts. Breathing and bracing with every strike or defensive movement.
The pressure behind the eyes. I sometimes got that during my first rep on heavy barbell bench press. What is your thought on this?
thank you so much
I love deathlifts
lol
What about when you come back up? Do you start the process all over again (breathe again, suck in belly, go down)? Or do you keep the belly sucked in and breathe again?
thank you , your videos are really informative ... you 're the best blake
Maaaannn.. you are a genius and a cool dude, my first impression on you is awesome. Thank you very much for this helpful content. Will check out Paul Chek too.
You should check out DNS breathing and stabilization techniques. Very good for sports and functional movement where you need spinal stabilization while constantly moving, and therefore not holding your breath. Dynamic Neuromuscular Stabilization.
If I'm understanding this correctly, it's just bracing and engaging your core while you're inhaling and exhaling....correct? The purse exhalation is to just tighten the core even harder.
I been trying to figure out if I'm doing it correctly. So many techniques...not sure what's the best one to go with. This technique seems to be most reliable.
How do i prevent passing out from bracing my core?
My concern with the drawing-in movement, which I have seen in clients and read about, is that it causes partial flexion of the lumbar spine, whereas "abdominal bracing" (isometric contraction of the abdominal musculature) does not seem to lead to lumbar flexion because it doesn't require movement of the pelvis. During your squats, it looked like there was slight lumbar flexion at the bottom of the rep. Would you attribute this to the drawing-in movement or to the limited ROM with that darn microphone? Thankee
subbed btw :)
How do you do this same breathing on deadlifts?
Should people do this during the Standing Power Throw exercise? It is a Army ACFT event where we catapult a 10 pound medicine ball with a overhead throw.
Should you only do this with heavy heavy lifts
Is it safe to do it outside weightlyfting in daily routine ( for spinal stability)
I've learned this breathing technique in a yoga class. Looks like it has multiple uses.
Hey man. When I was kid, I usted to do some sick shit with my belly: like waves through my abs and retracting all the organs to somewhere else. These days, I can barely retract my navel in!! And no, I am not fat at all. Any videos regarding releasing the abdominal cavity? My right side seems especially tight (I think my righ hip is more forward than left), specially the skin between the upper abs and some muscles around the flutuant ribs. Thanks
Does one need to keep the navel drawn in during the concentric phase while breathing through pursed lips?
Hey Man! When we are going back up and exhaling slowly, what are we doing with our stomach? Do we still suck it in?
Yes. Blowing some air out braces the core giving you better strength and stability
how do you do this same breathing pattern for deadlifts? Is it holding it on the lowering?
I recommend starting to brace before you go down to pick up the bar, but a good lifter should eventually be good at bracing at the bottom as well.
Just curious, but why don't you do full RoM on squats? I've seen you stop at parallel in a few of your demonstrations...isn't it healthier for the knee and greater stimulus to go below parallel? Not trying to nitpick or criticize...I love you videos and find them immensely useful, so curious about your take on this.
I do normally, but I had a wireless mic that kept falling off my hip when I was trying to film this! made my squat technique look all weird
+GuerrillaZen Fitness ah, makes sense. 👍🏼
Perfect breathing and bracing but weird squat posture
Man, that "you're fucked" came out of nowhere.
This is way too complicated when i go to push a heavy cart im not pulling my belly in, im bracing like someones gonna punch me. If i suck my gut in and push the cart i feel less stable
while i have air in the diaphragm the next step should be like: pulling my abs in by contracting them or pulling them in like a vacuum?
Like a vacuum
Yeah definitely leaning forward a bit too much there. The bar needs to have a straight line path. I’m not sure what caused that; possibly an ankle mobility issue? I really enjoyed the video though, breathing and bracing is super important and might be the best tip one can give on actual form breakdown of the big 3 compound lifts so well done🤙🤙
Actually I’m wondering if it was a low bar squat that made you move forward a bit?
It’s funny cause this was 4 years ago and since then you probably figured out why since then haha.
First time I hear the combination of intra-abdominal pressure and bringing the navel closer to the spine. I use the first when lifting, but I use the second technique sometimes during walking and sitting. The combination is new for me and feels awkward. I have often heard only the second technique when lifting, which really doesn't feel stable. I never use a lifting belt. I'll try to use this combination of techniques next time when lifting. Thanks for advice.
BTW, when you squat, you lean your torso forward a lot, it seems to me, and you just hit parallel. Is this due to your build or is this your preferred method? I'm no expert :)
No my form was all off due to the wireless mic on my hip...kept falling off
what do you think of jefferson curls?
Not even sure what those are
+GuerrillaZen Fitness look them up. there usually used by gymnasts, to condition the spine
"You're fucked" 😂
Hey Blake is your bracing method still the same these days? (approaching 2024)
Still don’t get it. I’m dumb
do you breath in with nose or mouth?
Mouth
He said, "you're fucked!"
Good job
FeedtheBeast fuckin beautiful
Would exhaling through your nose be acceptable too? im trying to do as little mouth breathing as possible. it seems as if theres numeral health benefits to breathing through the nose, and only detriments from the mouth. unless running from a cheetah
Not when lifting heavy IMO
In through the nose, out through the mouth, imo.
even during the overhead press? wouldn't be the exact opposite? breathing out during eccentric, holding the breath during concentric
when you exert force you want to breathe out, so it would be the same
Yes, same technique
How to human 🤣 thank you so much though seriously
I find that sucking my belly button in creates a posterior pelvic tilt and I butt wink much earlier
do you live on the street
I wish people would learn how to talk less