Bracing and the pelvic floor

[John Hinman]

When bracing which I do without first taking a large intake of breath, so just pushing down and out with the diaphragm, I then feel that my pelvic floor is a little too relaxed. I’ve heard people talking about bracing being both a pushing down of the diaphragm as well as an engagement/drawing up of the pelvic floor. When I try to engage the pelvic floor the brace feels compromised, like I’m kind of going out of position somewhat. What’s your take on proper bracing and is there anything you think about to gain a proper brace?

[Joe]

When bracing which I do without first taking a large intake of breath, so just pushing down and out with the diaphragm, I then feel that my pelvic floor is a little too relaxed. I’ve heard people talking about bracing being both a pushing down of the diaphragm as well as an engagement/drawing up of the pelvic floor. When I try to engage the pelvic floor the brace feels compromised, like I’m kind of going out of position somewhat. What’s your take on proper bracing and is there anything you think about to gain a proper brace?

[John Hinman]

Thanks Joe! The tight and bracing for a punch helps. As I descend into a squat or break at the hips for a deadlift I feel my pelvic floor engage more than it is at the top of the movement. Like you say it’s a tricky thing to quantify. I found Chris Duffin is quite a good resource on the matter, and he can squat 1001 for a triple, so I reckon he may have it down somewhat. I think for me stabalising and keeping everything still apart from what is working, is a work in progress and being a reasonable novice I’m happy to be humble with the load I use until I have it down, then progress load. I also think it’s important to understand how to gauge the level of brace depending on the exercise you are doing, you don’t want to brace as hard training biceps as you do for a heavy squat. I don’t think I’d make it through a workout if I was in full brace all the time 😂

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