{"id":388695,"date":"2019-08-07T14:47:40","date_gmt":"2019-08-07T21:47:40","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=388695"},"modified":"2019-10-17T10:48:43","modified_gmt":"2019-10-17T17:48:43","slug":"swimmer-strength-tech-tip-abdominal-bracing","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/swimmer-strength-tech-tip-abdominal-bracing\/","title":{"rendered":"Swimmer Strength Tech Tip: Abdominal Bracing"},"content":{"rendered":"

Contributed by Deniz Hekmati <\/strong>– Strength & Conditioning Specialist, Sport Scientist\u00a0<\/em><\/p>\n

Deniz Hekmati will be providing regular content on strength and conditioning as Swimming World’s newest dryland contributor.<\/strong><\/p>\n

Throughout the majority of strength, power, and core exercises, it is important that we learn how to properly brace the core with a maintained neutral spine.<\/p>\n

In short, bracing is increased stiffness around the core and trunk. To brace, we need to contract the muscles surrounding the abdominal region and trunk.<\/p>\n

Take a deep breath in, to fill the belly up with air and contract the core, like you\u2019re trying to protect yourself from a punch to the gut, while keeping the rib-cage from opening up. At this point we are not letting out any air pass through our lungs, until we have about completed the entire movement. Weather we\u2019re performing a squat, push up, plank, or pullup – the brace is imperative.<\/p>\n

So, during isometric movements, like planks, the brace always needs to be engaged, while being able to take comfortable breaths without compensating for movement, especially from the spine.<\/p>\n

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