30 Seconds Summary
Core Bracing

  • Core bracing is a fundamental technique in resistance training, essential for optimizing energy transfer and reducing injury risk.
  • The core consists of the abdominis, obliques, lower back, and mid thoracic region, which together act as a base to push off during exercise.
  • Proper core bracing can allow lifters to generate more force, lift heavier weights, and perform more repetitions.
  • Dr. Mike Caruso emphasizes 'tightness' as a key cue in bracing, using the modified Valsalva maneuver to teach correct abdominal engagement.
  • Common, intuitive examples to help understand bracing include preparing for a blow to the stomach and simulating a bowel movement.
  • Effective bracing involves tightening not just the abdominals but also the obliques and lower back for all-around core rigidity.
  • Persistent practice of core bracing is crucial. Initially challenging, it becomes more natural and less effortful over time, greatly enhancing lifting performance.

Renaissance Periodization

Dr. Mike Caruso, Strongman/Powerlifting Coach

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