BRACING: How and Why - Explained in 5 minutes

[@TuringMachine001]

"If you're watching this, you're probably an athlete" *self-esteem joins the chat*

[@BrianTurnerOfficial]

Breathe tips are hella on point, belly breathing helps so much with feeling good throughout the day! Miss you meg ❤️🙌🏼

[@drewkocak]

Sometimes I forget to breathe and die

[@sp-nj9le]

can relate, happened to me twice

[@Pure_KodiakWILD_Power]

🤔good to have you back

[@drewkocak]

i'm black like eminem

[@Kotsos541]

hahahaha

[@pfl95]

I sometimes want to die because I don't breathe But when I live, I want to breathe

[@bandersnootch]

OOOOO MY GIRL YESSSS thank you for this! I've also heard it explained like: "Think of a water bottle with the cap on, try to crush it. Think of a water bottle with no cap - try to crush it. That's the difference in bracing", which really put it in perspective for me. I haven't gotten it down but I'm tryin! You're the bestttt I can't wait for tomorrow's video!

[@jakubbaran6357]

Meg, this is one of the best explanation of bracing in entire internet. Thanks!

[@LexesOHara]

Bracing saved my squat! Had the worst butt wink until I fixed the breathing. Crazy what it can do! I swear, bracing solves all lifting problems lmao

[@LucifershowYT]

How actually you solved it mam 🤧plz share

[@LexesOHara]

@@LucifershowYT Some things I did to work on it were learning how to brace properly so that's the first thing, but I also practiced bracing with slower tempo'd movements (such as kettlebell pause squats) and that helped SO MUCH. You can also look to make sure that you're not experiencing any additional joint limitation from tight muscles!

[@LucifershowYT]

@@LexesOHara will try your tips mam 🤍thanks for sharing 🍂

[@jamesdaley1852]

wow man i used to do this withuout knowing what i am doing but it came in handy when i was doing alot of things but especially benchpress , it gave me that extra boost to get that weight up there .. wow and twenty years later i get told about it , amazing .

[@franug]

I’ve find that the years doing Pilates has really helped with bracing while doing weightlifting. I think it’s a really good complement for a lot of different disciplines

[@jenniferapplebaum8335]

Hi Meg! Could you please make a video about how to handle forced time off from working out (e.g., due to injury or recovering from medical procedure) both mentally and physically? I will be forced to take a month to 6 weeks off from training coming up in a few weeks and I'm really fearful not only about losing strength but also about losing my most effective means of self care! Thanks so much for all your videos!

[@nannybannany]

Breathing is so important! Trying Valsava Maneuvers without fully understanding it I think is also why so many people end up passing out when lifting.

[@BaresarkSlayne]

These 5 minute Friday videos are awesome. You drop enough words that if you want to know a lot more about what you are talking about, you can at least google it. Thanks, Meg!

[@LinetteArroyo]

I wish I learned this years ago lol. Thank you Meg! Using this technique today!

[@adrienneadamska8643]

What an excellent video. I've just started a lifting programme and had no idea about this. Thank you for breaking down this highly important information!

[@jimnatsume92]

Thank you SOOOOOOOOOOO MUCH Ive been afraid to lift heavy without knowing this! You're my hero!

[@heatherinnusa5746]

Been waiting for this one! Thanks Meg!

[@josealvarez2535]

Yes! Great topic to talk about. Sometimes people need to learn the basic and fundamentals first!! Great job! Keep it going!

[@tokkia1384]

This might be a really random and odd thing to comment on, but I really love the way you pronounce your “k”s and “h”s. ReAlly enjoy listening to you talk. Awesome super concise video :-)

[@muhaiminzulkarnain5628]

Great video. And bracing is something that most people don't prioritise while training, particularly during squats. It's so important. I remember an old Alan Thrall video where he mentioned that bracing is also the best "cure" for a butt wink (pelvic tilt). I had that issue and after I mastered my bracing, that problem was completely gone.

[@balasaravanan500]

Thank you very much sis 🤝 this one's very detailed from the basics.

[@0h0h0h0]

THANK YOU MEG!! I never heard of the valsalva maneuver but just realised this is what I'm doing wrong when bracing. :)

[@robsonmwoc]

Nice tips about breath. BTW, the photography of this video is amazing, all the colors are nicely balanced. Cheers.

[@krdtv1426]

Bracing definitely changed the game when I started. Feel stronger in any of the movements. Great video🤙

[@philipwillemann7563]

Awesome meg - great information and even better presentation

[@Klayblayt]

So informative and inspiring! Thank you for being you Meg💕

[@vanessalabort2497]

Learning so much!!! Any chance these could be like 10 min Fridays instead? I would personally have LOVED a little more explanation on this because I love the way you explain stuff! I’d totally pay attention for an extra few minutes on these type of topics! 😃🙌🏽♥️

[@rjohnston640]

Pause squats 100% helped my bracing for the squat so much. 3-5 slow breaths.

[@JoseRodriguez-pq5sz]

Thank you for putting out a video that helps lifters. Or what you call your strong strong friends I guess I’ll have to turn on notifications from you again. God bless be safe. Remain strong

[@brittanywyatt3070]

this series is my new favourite thing ever ever ever!!!! ❤❤❤

[@thebreathworkjourney2008]

Thanks for the knowledge @megsquats!

[@geraldstepp5723]

this was a great video

[@mechezombie]

Super informative!!

[@smileygirl1272]

Thanks so much, Meg!! As a new powerlifter, I needed this video. Thanks for being such an inspiration!

[@Natasha-yu5ge]

This helped me so much!! You explain everything so well!

[@ALEXANDERz99]

I just came across your video, and I like your content, I’ve been lifting for over 6 years now & I’ve learned a lot, my breathing has always been a little off but I will continue to practice, thanks to your tips!

[@Alliebethloveslux]

perfecting deadlift form

[@SweeeetCandy96]

Living for these 5 min Friday’s!! Thank you!

[@csk217]

Definitely needed to watch this, I’m currently working on squatting with weights and I know there’s a lot for me to work on and breathing is one of them. Thank you! I’m new to your channel and I enjoy watching your videos, I’m learning a lot from them 💪🏽👍🏽

[@kbfit8605]

very good video and explanation! loved it Keep up the good work Meg

[@imnotyourdoctor8134]

Your teeth are brighter than my future

[@SarahOboda]

Same!!

[@Coelacanth251]

Your video content is excellent. Thank you.

[@accioomnibus]

Every time I see one of these videos, I'm distracted/enamored by the way your eyes/eyeshadow match your background 😂 love your videos!

[@Anesthesia069]

I keep getting back pain from deadlifting DESPITE watching a lot of videos on bracing and feeling like my spine is neutral. That Valsalva manoeuvre tip is not something I've come across before and already I feel the pressure in my abdomen. I'll try it when I am next in the gym :)

[@victoriasix9691]

I love these!!!!! Thanks so much!

[@TweetyBird862]

Yes, this was so useful, I definitely need to work on my breathing!

[@neurada748]

Would you do this kind of bracing with a clean or a snatch?

[@Animalking011]

thank you thank you i needed this meg

[@janessanm]

I've never thought of using the oujai (spelling? No idea...) Yoga breathing for lifting! That's awesome!

[@carolinekiritsis7512]

Thanks Meg! I need to get better at this 🙏

[@cassandrarenee1109]

Needed this!!!!!! thank you!! :)

[@RayHope]

Awesome video. Thanks so much for explaining this 😊

[@jmouse4979]

Great job!

[@januaryturner3687]

Wow that’s awesome thank you!

[@heythisisK]

THANK YOU THANK YOU SO MUCH! Love you! 🤗

[@susielifts]

Interesting! I didn’t really think about how I would breathe during a lift. I just try to remember to breathe. I’ll be implementing your tips tomorrow during squat Saturday. ✌️

[@KrystenJanzen]

So helpful meg !!! Thanks !!

[@LiftLaughGame]

Alot of good info in this vid 👍👍

[@jenniferdouglaskent6145]

Thank you for the good info!

[@dara-lynnbuker4392]

Neededddd this video!!!!

[@derpindevon]

Love it!! I need to learn this

[@frankcastle5693]

Word homey! Air is like gas to the fire, tell that to all my clients.

[@alexpaine380]

Thank you!!!!

[@blakeflemming312]

I've just started using a belt but only for the low reps and max 1 rep stuff

[@6ixth.sanction619]

Saw that it was posted 10mins ago, though i may have been first comment. But then i remembered you have plenty of subs

[@ClearKnowingFeelingHearing]

6ixth.Sanction And how did remembering that make you feel?

[@6ixth.sanction619]

Sad.

[@FFSAname]

This was just the right amount of show and tell i felt was needed. Great work meg! Always a pleasant watch =)

[@evelynXevelyn]

I'm so glad you mentioned musicians! I have absolutely zero athletic background with the exception of marching band in high school. I started incorporating the breathing exercises I do to play saxophone into my powerlifting training and it has made a huge difference in my mental connection to my bracing practices. I look like a crazy person doing all kinds of breathing movements to warm up but it's worth it! Maybe you should do a "train like a musician" episode where you can test out some breathing exercises from a music professor or something and then see how it helps your lifts?

[@darienford860]

The only thing I inhale and exhale is the barebell and plates. But not the chalk, it makes me sneeze

[@joshua_kuluris]

Great vid meg 🙏

[@singlebarrera6793]

That was very helpful! I forget to breathe sometimes for some weird reason

[@snertkriebels]

THANK YOU

[@KayceeEnerva]

Do i need to tuck my belly in or i keep the tummy bloated with air

[@Kristen0603]

Once you hold your breath when do you release? On the way down, at the bottom, or on the way back up?

[@melonhead849]

Kristen Wilhite For squats, after you’ve made it back up. If you release air at the bottom you will crumble

[@Kristen0603]

Ok thank you!!

[@DavidEmmanuelfitness]

What about deadlifts?

[@DavidEmmanuelfitness]

Cheers mate

[@archangul]

Kristen Wilhite when you get back home 😜

[@allieisms]

Thanks, meg! You explained it perfectly! I had an A-ha! moment!

[@scythed1337]

Love your Videos :D

[@mandoescobedo9551]

Hey Meg when are you going to get more Strong Strong poket tee shirts

[@yessicafe509]

I'm still confused on how to brace? Do I just breath through my mouth so my belly expands and then hold it and let it out when I go back up?

[@SarahOboda]

Oh dear. I already struggle to remember to tighten my core. If you're bracing with the air expanded in your abdomen, is that in place of tightening your abdominal muscles?

[@SarahTxx]

So you breathe in, hold it on the way down while forcing your breathe out against a closed mouth and then breathe out properly when you reach the top of the rep?

[@lili.warrior]

Hi Meg. One question, do you also lift your pelvic floor when you brace? Thank you!

[@jedge7079]

Also interested to know this

[@kathrinetian2053]

Hi Meg!!!

[@thewhat531]

I train both rhythm and breathing by doing human beatboxing while jogging or walking fast. As an added bonus I can make some pretty weird noises with my mouth.

[@viniciuslourenco9734]

Meg, I don't know if will be able to understand me, because English is not my first language. I don't know if I should maintain the core contracted and maintain the abdominal pressure while I breath between the reps or if I must relax my muscles, breath and then brace again. Can you help me?

[@fahadsohail8471]

So chest breathing is bad for lifting or when not lifting? But isn’t that affected when you got a belt on, the stomach is wrapped therefore harder to breathe out of? I’m confused 🤷‍♂️

[@IyaLovesLife]

Tips on creating a better arch for bench press please? :) My arch game sucks. :( Who here has the same problem?

[@Hannah-uy7fl]

Talk about warming up before lifting! :)

[@alexmora2342]

Megggggg whats upppp!

[@toridegiosio]

I have a good brace for my deadlifts and squats, but when it comes to strict press, I'm a hot mess. Same with overhead squats. Anyone have any tips for bracing well in overhead movements?

[@tylergodson9557]

I love you ❤️💕 your awesome always be you don’t change for anyone be you , be the best of you I love your vids And yeah keep up the vids 💯💯💯💯💯🔥🔥❤️❤️🔥🔥🔥🔥💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻

[@SpacePunk1000]

This technique is good with and without a belt?

[@Megsquats]

Yes!

[@4263484]

What if I feel like I'm gonna faint?

[@emmafinley2846]

Great information here as always, but it might be really helpful to point out the blood pressure increase that is also associated with the valsalva maneuver (just learned about this consequence in an exercise physiology class). People with health risks should not be using this technique, and it does pose a risk to healthy individuals as well. I find myself doing it instinctively, and blood pressure raises with exercise anyway but I think this is a nice fact to be aware of. Just some food for thought! Thanks for all the great videos.

[@samanthacleavenger6531]

Emma Finley I really hurt myself doing this. Almost had a stroke. No more powerlifting for me. I had accepted the risk of muscle or back injury by never knew there were more serious risks with much bigger concequences.

[@bennynutts16]

forgot how to breath , im dead now , carry on my strong strong friends

[@guyb6732]

I like these kind of informational videos instead you can be like a jeff nipard kind of channel

[@Pure_KodiakWILD_Power]

👍🏼👍🏽

[@DrWaadAminFitnessNutritionist]

you are very pretty

[@AbesamisM]

I love hunchbacks

[@prabalsinghtewatia2606]

Looking good real good!;)

[@jsolis19]

Not to be nit-picky (is what people say right before they are), but it's diaphragmatic (di ah-fram, g is silent). We all breath using our diaphragm. It is the muscle which drives every respiration. Its actively breathing from the diaphragm that helps create the "cushion", as you exhale, it flattens out making room for your lungs to fill. Great video! The application of the Valsalva Maneuver during weightlifting, as you explain it, makes sense. Just be mindful of the relative contraindications before using this maneuver (i.e. high BP or previous syncopal event(s)). Just a point of view from someone in the medical field.

[@boksmat5455]

When i did 1:50 i dropped my phone🤣

[@themodernhippie9736]

WOOOOOOOOOOOOOOOOOOOOOOHHHHHHHHHHOOOOOOOWWWWW

[@Axe5333]

I am watching but I'm definitely not an athlete. Thank you though :)

[@vladimirs5029]

U look fantastic 😍😍😍