How to Brace Your Core When You Lift

0 to Elite course · Lesson 12 of 100 · Level 1: Movement Foundations

In lesson 11 you learned how to warm up. Now, before you learn any big lift, you need the skill that sits underneath all of them: breathing and bracing. Get this right and squats, deadlifts and presses all feel more solid.

What bracing actually means

Bracing means creating firm tension all the way around your midsection, front, sides and back, so your spine stays stable while your arms and legs move a weight. Think of your torso as a can of fizzy drink. Unopened, it is very hard to crush. Opened and half empty, it folds easily. Bracing turns your torso into the unopened can.

Bracing is not sucking your stomach in, and it is not just squeezing your abs as hard as possible. It is a breath plus tension, working together. We cover why your core matters in the full guide on how to strengthen your core muscles. This lesson is purely about the lifting skill.

Step 1: the 360-degree breath

Start without any weight:

1. Stand tall. Put your hands around your waist, thumbs at the back, fingers at the front.
2. Breathe in through your nose, low and deep. Try to push your hands outwards in all directions: front, sides and back.
3. Your shoulders should not rise. If they do, the breath is going into your chest instead of your belly.
4. Breathe out and repeat 5-10 times.

Many people find this hard at first, especially if they sit at a desk all day. Practise it lying on your back with your knees bent first if standing feels awkward.

Step 2: add the tension

Take your 360-degree breath. Now tighten your midsection as if someone was about to poke you in the stomach. You should feel firm all the way round, but still be able to take small sips of air. On a scale of 1 to 10, aim for about a 6 or 7 for most lifts. Save your hardest brace for your heaviest sets.

A simple test: brace, then gently press your fingers into your sides just above your hips. They should meet firm resistance, not sink in.

Common mistakes at this stage are over-arching your lower back to “stand tall”, shrugging your shoulders up as you breathe in, and bracing so hard you cannot move well. If you notice any of these, take a smaller breath and start again. Bracing is a skill, so expect it to take a few weeks of practice before it feels automatic.

When to breathe during a rep

For the big lifts like the squat and the hip hinge, the beginner pattern is:

1. Breathe and brace at the top, before the rep starts.
2. Hold the brace as you lower the weight and through the hardest part of the lift.
3. Breathe out as you finish the rep or once you are past the hardest point.
4. Re-breathe and re-brace before the next rep.

Briefly holding your breath like this raises pressure in your trunk and helps keep your spine stable. Keep the hold short, one rep at a time. For lighter, higher-rep exercises and machines, simply breathe out on the effort and in on the easier part.

Check with your GP first if you have high blood pressure, a heart condition, a hernia, glaucoma, or you are pregnant or recently had surgery. Holding your breath under load raises blood pressure briefly, and you may need to breathe continuously instead. Stop and get advice if you feel dizzy, light-headed or get a headache when lifting.

Drills to practise bracing

• Dead bug: lying on your back, brace, then slowly lower opposite arm and leg without your lower back lifting off the floor. 3 sets of 6 each side.
• Goblet hold: hold a dumbbell at your chest, brace, and breathe in small sips for 20 seconds.
• Suitcase carry: walk with a weight in one hand without leaning. You will meet this properly in loaded carries.

For more exercises that build the muscles behind your brace, see these core strength exercises.

Your action steps

1. Practise 10 slow 360-degree breaths with your hands on your waist, once a day for a week.
2. Add 3 sets of 6 dead bugs per side to your warm-up.
3. In your next session, brace before every rep of your first exercise and breathe out at the top.
4. If any of the conditions in the safety note apply to you, book a GP appointment before lifting heavy.

Frequently asked questions

How do you brace your core when lifting?

Take a deep breath low into your belly and sides, then tighten your whole midsection as if bracing for a poke in the stomach. Hold that tension through the hardest part of the rep.

Should you hold your breath when lifting weights?

For heavy compound lifts, a brief breath hold during one rep helps keep your spine stable. If you have high blood pressure, a heart condition or are pregnant, check with your GP first.

Is bracing the same as sucking in your stomach?

No. Sucking in makes your midsection smaller and less stable. Bracing expands it with a breath and adds tension all the way round.

Keep going

Previous: Lesson 11: How to Warm Up Before Lifting: A 10-Minute Routine

Next: Lesson 13: How to Squat Properly, From Bodyweight to Barbell

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