When we squat, it’s imperative that we use our core to brace the spine. The spine itself is nothing more than a stock of bones. There isn’t any strength associated there without recruiting all the connective tissues (muscle and fascial tissue) to support the structure. This bracing is done by breathing.
When we brace properly for a squat, we are creating a huge amount of “intra-abdominal pressure”. What that simply means is we are filling our abdomen with air and securing it there using our connective tissue. There has to be two very distinct steps when we are trying to brace for heavy load.
The first one is to take a deep breath in. However, when we do this the chest should not rise. We aren’t trying to fill our chest with air. We want to expand the abdomen. Think about expanding your stomach, sides and back all out. You’re increasing the diameter of your body in all directions one hand width above your belt line. This is the crucial first step. Only then can we proceed to the second.
The second step is to “brace for a punch”. This is a common cue that I am sure we have all heard before. However, without the former, this step is not nearly as effective. Once we have expanded our abdomen in every direction, then we brace for that gigantic punch to the gut!
The next time you are squatting a load, give this deliberate two-step approach a try. Your spine will thank you!