Bracing Cues -- Karl Eagleman

 

When?

This cue applies to lifting anything. 

What does the mean? 

The simple rhyme may help athletes remember to brace their core and remain tight while lifting anything off the ground. 

When? 

This cue applies to wearing a lifting belt. 

What does this mean? 

During a heavy lift, the torso is best supported through a diaphragmatic breath the expands in all directions coupled with a muscular engagement throughout the spine. Wearing a weightlifting belt properly does NOT mean simply cinching it as tight as possible so that the athlete ends up looking like an hourglass. The athlete should adjust the belt so there is enough room to breathe INTO the belt, allowing it to add another layer of support to the body's natural bracing, similar to a hoop around a barrel.

When? 

Use this cue to help athletes incorporate diaphragmatic breathing (belly breathing) to brace under a load. (e.g. heavy squats). 

What does this mean? 

When a crocodile breathes, its torso expands 360 degrees. When bracing to lift a heavy load, mimicking the crocodile's technique allows the athlete to safely maximize intra-abdominal pressure (IAP) and create a stable core. 

When? 

This cue teaches breath control during the squat/front squat.

What does this mean? 

When squatting heavy weights, it may help the athlete to imagine they are standing in chest-deep water. In that case, they would take a deep breath prior to lowering under the water. Taking a deep breath before squatting helps increase the IAP to stabilize the core. 

When? 

Use this cue to create IAP -- the body's natural weightlifting belt. 

What does this mean? 

When lifting heavy weights while wearing a lifting belt, the athlete should try pushing their belly into the belt as if they are trying to look as fat as possible. Doing so helps increase the intra-abdominal pressure to stabilize the core. 

When? 

Use the cue to explain how to create IAP when under load.

What does this mean? 

When an athlete breathes in and braces, they are pushing air into their lungs and pushing down the diaphragm. This contracts and creates pressure -- similar to the pressure in a rigid cylinder of an unopened aluminum can -- over the abdominal cavity, obliques, and lumbar muscles. 

What does this mean? 

Use body tension to create power and stability during weightlifting and ultimately to make the weight feel lighter.  

From here:

https://www.amazon.ca/Whiteboard-Daily-Book-Cues-Efficient-ebook/dp/B09KL27Z25/ref=tmm_kin_swatch_0?_encoding=UTF8&qid=&sr=

Enjoy Your Lifting!