“The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character.” – Arnold Schwarzenegger
What is Bracing
In powerlifting, “bracing” refers to the process of creating tension and stability throughout the body to support heavy lifts, particularly during squats, deadlifts, and bench presses. This technique involves engaging the muscles of the core, lower back, and upper body to create a solid foundation and reduce the risk of injury while lifting heavy weights.
Bracing typically involves several components:
Breathing
Powerlifters often use a technique called the Valsalva maneuver, which involves taking a deep breath into the diaphragm and holding it while exerting force during the lift. This increases intra-abdominal pressure, providing stability to the spine.
Core Engagement
Contracting the muscles of the core, including the abdominals, obliques, and lower back, helps to stabilize the spine and prevent it from collapsing under the load.
Hip and Spine Alignment
Maintaining proper alignment of the hips and spine throughout the lift helps distribute the load evenly and reduces the risk of injury to the lower back.
Gripping the Bar
Holding onto the bar tightly helps to transmit force more efficiently from the body to the weight being lifted.
Full Body Tension
Creating tension throughout the entire body, from head to toe, helps to create a solid foundation and prevent energy leaks during the lift.
Experiment and Adjust
Every individual responds differently to workout stimulants. It may take some experimentation to find the product and dosage that works best for you. Be patient and willing to adjust your approach based on your experiences.
Equipment can help
Weightlifting Belt, Wrist Wraps, Mouth Guards, Knee Sleeves or Wraps, Lifting Shoes, Lifting Straps, Chalk
Maximize your strength
By effectively bracing before and during a lift, powerlifters can maximize their strength and stability, allowing them to lift heavier weights safely and efficiently. Proper bracing technique is crucial for powerlifting performance and injury prevention.
My current mouthguard is the New Age Performance 6DS Heavy Lifting Mouthpiece.
It is a product designed to enhance athletic performance during heavy lifting exercises.
The mouthpiece is designed to help align the jaw in a way that can optimize muscle engagement and power output during heavy lifts.
My personal experance with this mouth guard has been very positive. I feel much more ‘connected’ while wearing this and I also feel like I am saving my teeth when I am clinching on those heavy lifts.
Many of my fellow gym rats have also started wearing one of these for their heavy lifts and the comments have been very positive.