Core-Bracing: What is it and Why is it important?

Core bracing is the ability to create stiffness in your midsection. This ability is essential to properly performing compound lifts, like squats and deadlifts. When we utilize core bracing, the stiffness of our midsection enables us to lift great amounts of weight without our spine folding. I like to first teach core-bracing using the plank exercise [see a video that demonstrates a proper plank]. The plank is a simple, low-injury risk movement that teaches what a core bracing feels like. To begin, get onto the ground on your hands and knees. Then, place your forearms on the ground so that they are close together. Bring your elbows up towards your face. Hoist your hips  high into the air while coming up onto your toes. Bring your feet close together, so that they are touching. We want our base of support, our feet and forearms, to be narrow. This makes the plank more challenging, and the feeling of our core bracing more intense.Bring your hips down, so that your body from feet to head makes a straight line. Flex your quads and glutes while holding the plank. You will feel an intense amount of pressure in your midsection, and this is a good thing! You are experiencing the feeling of core bracing.

The next exercise I have clients do is a loaded goblet squat [see a video that demonstrates a goblet squat]. This exercise is also low-injury risk, and teaches core bracing in an upright standing position. A goblet squat is simply a wide stance squats. Importantly, we want to go slow, especially on the down part of the squat, to give ourselves time to feel our core brace as we get deeper and deeper into the squat.

Once you become familiar and comfortable with core bracing, you can begin adding additional load to the various lifts that require midsection stiffness.