Most lifters breathe WRONG when bracing. 😮‍💨 It’s not just belly breathing. You need 360° expansion to really protect your back and lift heavy. Here’s how to get it right: 1️⃣ Stretch Reach – Do this before lifting to feel your ribs expand all the way around with each breath. 2️⃣ Theraband Drill – Wrap a band around your bra band and practice breathing OUT into it, not just your belly. 3️⃣ Back Expansion – Bend over, dig your thumbs into your low back muscles, and breathe until you can push yo
1:16
Most lifters breathe WRONG when bracing. 😮‍💨 It’s not just belly breathing. You need 360° expansion to really protect your back and lift heavy. Here’s how to get it right: 1️⃣ Stretch Reach – Do this before lifting to feel your ribs expand all the way around with each breath. 2️⃣ Theraband Drill – Wrap a band around your bra band and practice breathing OUT into it, not just your belly. 3️⃣ Back Expansion – Bend over, dig your thumbs into your low back muscles, and breathe until you can push yo
5.2K views10 months ago
FacebookMeg Squats
The Heaviest Back Squats of All Time (in Competition) | BarBend
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This is how you brace for a squat. A lot of people think bracing means forcing a big arch to stop the spine from rounding. Ribs flared. Tail arched. Spine locked into extension to avoid a flexed or rounded position. That position actually weakens the brace. When you over-arch, the rectus abdominis gets lengthened and loses tension. The rib cage lifts away from the pelvis, hip range of motion decreases, and you end up with a weak brace and a butt wink. A strong brace is about position first, tens
1:31
This is how you brace for a squat. A lot of people think bracing means forcing a big arch to stop the spine from rounding. Ribs flared. Tail arched. Spine locked into extension to avoid a flexed or rounded position. That position actually weakens the brace. When you over-arch, the rectus abdominis gets lengthened and loses tension. The rib cage lifts away from the pelvis, hip range of motion decreases, and you end up with a weak brace and a butt wink. A strong brace is about position first, tens
29.9K views4 months ago
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Dubai Personal Trainer on Instagram: "7 reasons why heavy squats can be beneficial • Strengthens the entire lower body • Builds dense, powerful muscle • Reinforces proper bracing & posture • Improves bone health and durability • Drives calorie expenditure • Enhances power and athleticism • Develops mental resilience #legday #squat #consistency"
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This week my heavy squat day got STICKY. As fatigue set in, depth started to creep up. This not ideal, but very normal when you’re pushing load. Instead of forcing heavy weight again later in the week, my second squat day drops the load and switches to pause squats. 🧠Why this works: Pauses expose loss of position (you can’t hide in the bottom) Pauses build strength out of the hole (the bottom position of a squat, the moment right before you stand back up, when your hips are at their lowest poin
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How to brace properly in a squat I teach breath hold like this. Imagine standing in a pool with the water at neck height. You cannot breathe underwater. Before you descend, you take a big breath. You hold it until you reach the bottom of the squat. You exhale once you come back out of the water. That is the breathing pattern I teach for heavy squats. However! Bracing is not limited to breath hold. That breath hold is part of the anterior core brace. Ribs down towards the pelvis. Abs tight. Think
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