Brace Yourself: The One Technique You’re Probably Not Doing Right
Let’s talk about something that could be the reason your lifts feel wobbly, your back feels sore, or your gains are stalling: bracing.
Not the exciting kind like “brace for impact!”—though, honestly, it kind of is. We’re talking about bracing your corebefore a lift. And no, that doesn’t mean “flexing your abs like you’re trying to get a beach photo.” Bracing is about creating internal pressure and stability that protects your spine and helps you lift heavier, move safer, and perform stronger.
💡 So what is bracing?
Think of your midsection like a soda can. When it’s sealed and pressurized, you can stand on it without crushing it. But if you open the tab? That same can folds with just a little pressure.
Your core muscles work the same way. When properly braced, your torso becomes rock solid—protecting your spine, keeping your form locked in, and allowing you to generate maximum power. Without that brace? Your energy leaks like a bad garden hose, and you’re more prone to injury.
🏋️♂️ When should you brace?
Before every lift. Always.
Whether you’re doing a deadlift, back squat, strict press, or even a kettlebell swing, you should brace your core before you move.
Here’s how:
- Step 1: Big breath in through your nose.
Not into your chest—into your belly and sides. Your rib cage should expand all around, not just forward. - Step 2: Brace like someone’s about to punch you in the gut.
Don’t suck in—push out. You’re building pressure, not trying to look lean. - Step 3: Hold that pressure through the rep.
Reset at the top of each rep if needed. - Step 4: Exhale with control.
Think slow, hissed exhale—not a full balloon pop.
🔥 Why proper bracing matters
Bracing isn’t just for personal records. It protects your lower back, keeps your form efficient, and lets you get more out of every training session. Most injuries in the gym come from decent movements done with sloppy mechanics—and often, that starts with poor bracing.
At BayWay CrossFit, our experienced CrossFit coaches in Baytown break down the fundamentals like bracing so you can move better, stay safe, and get real results.
🎥 Want to see what bracing looks like?
Check out our Technique Tuesday video on YouTube:
👉 Watch the video here
We demonstrate proper core bracing techniques for strength training and show you how to apply them in your lifts—whether you’re a beginner or a seasoned athlete.
📹 Pro Tip:
Film your lifts. If your chest rises first when you breathe or your back arches on a squat, there’s a bracing issue. Fix it, and your lifts will instantly feel more controlled.
TL;DR:
If you want to lift heavier, move more efficiently, and avoid injury—learn how to brace properly.
Still unsure if you’re doing it right? Come train with us at BayWay CrossFit, the top-rated gym in Baytown. We’ll coach you through it and help you unlock stronger, safer lifts.
Now go train—but this time… brace first.