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What is Bracing?

Bracing: not the kind where you break a limb and put it in a brace. Also, not the kind that Michael talks about between 3:56-4:45 in this scene. (Give it a watch to have a laugh.)

The kind that utilizes your core to stabilize so you can lift heavy sh*t.

How to do it:

Take a deep belly breath. Shoulders will not elevate in a belly breath.

You will expand from all 360-degrees of your core and rib cage (stomach, back, and sides).

Think about how you would react if someone were about to punch you in the stomach.

Holding in this braced position will still allow you to breath normally.

When to do it:

Bracing is especially crucial in compound lifts (deadlift, squat, and bench), although, still important throughout all other lifts and exercises.

Why do it:

To protect your back.

Also, to give your body the best chances of lifting heavy and safely.

What happens when you don’t brace:

Potential injury.

Inconsistent breathing, making it inefficient and potentially more difficult to lift.

Remember to exhale on or at the top of pull/push (concentric), inhale on the release (eccentric).

Proper bracing will take your lifts to the next level.

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Katharine Moustakes
Hey, friend!

I'm Katharine.

I'm a personal trainer, running coaching, and nutrition coach who's stoked about lifting, the outdoors, summit snacks, and my dog.

 

I understand that fitness is not your whole life. Fitness is a PART of your life. I approach training in a way that adds value to your life and longevity, so you can enjoy being active whether you're romping around in the mountains, playing with your kids, or signing up for your first 10K race.

I'm here to meet you where you are, so you can train safely and effectively, and gain strength and confidence both in the gym and on the trails.

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