To properly brace with a belt, you need to create intra-abdominal pressure to stabilize your spine, essentially turning your torso into a rigid cylinder. Here's a step-by-step guide:
1. Position the Belt Correctly:
- The belt should be snug but not excessively tight. You should be able to comfortably breathe into it. A good rule of thumb is to tighten it to the point where you can still slide a flat hand between the belt and your stomach.
- Position the belt around your torso, typically around your waist. The ideal placement can vary slightly based on individual anatomy and comfort.
2. Take a Deep Diaphragmatic Breath:
- Before lifting, inhale deeply, focusing on expanding your abdomen rather than your chest. Imagine filling your stomach with air, pushing outwards in all directions. This is a diaphragmatic breath.
3. Contract Your Abdominal Muscles:
- Simultaneously, contract your abdominal muscles as if you are about to be punched in the stomach. Think about engaging all your core muscles: rectus abdominis, obliques, and transverse abdominis.
4. Push Against the Belt:
- Actively push your abdominal muscles outwards against the belt. This creates intra-abdominal pressure, which supports your spine and allows you to lift heavier weight safely. Think of it as creating a solid "wall" around your core.
5. Maintain Brace Throughout the Lift:
- Hold your breath and maintain this braced position throughout the entire lift. Only exhale after you've completed the lift and are back in a stable position. For longer sets of reps, take small sips of air between repetitions while maintaining as much bracing as possible.
In Summary:
Properly bracing with a belt involves taking a deep diaphragmatic breath, contracting your core muscles, and pushing your abs against the belt to create intra-abdominal pressure, stabilizing your spine throughout the lift. This technique enhances stability and can help prevent injuries.
