How to Brace your Core When Lifting! - Creating Intra-abdominal Pressure (IAP)

How to Brace your Core and create maximum Intra-abdominal Pressure (IAP)
At REACH, we train individuals through the ‘Core ABCs’
🔴A is for #Alignment - keeping a nice neutral spine position
⚪️B if for #Breathing - diaphragmatic breathing to increase intra-abdominal pressure
🔵C if for #Control - controlling movement with good alignment and breathing
Check out the Core Strength + Stability Foundations Course here:
reachchiro.pod...
💰Use discount code "YT30"
Get your Core360 Belt:
core360belt.co...
💰Use discount code "REACH5"
To learn more about the mechanics of the Core ABCs: • Learn HOW the Core wor...
Want to get more detailed about the core and bracing? Check this one out: • Ultimate Guide to CORE...
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[@Munny1987]

The best briefly explained video of bracing on the planet 👏

[@Reachrehabchiro]

Thank you! That truly means a lot!

[@emmanuelchavez8258]

Brief?

[@mattbattaglia4694]

best video on this by far, thank you for clarifying what everyone else made so confusing

[@Reachrehabchiro]

Thanks, dude - really means a lot. We believe our long form content doesn't get enough love...

[@deejaye72]

It really is the best video on explaining this. I just watched it and it cleared up so much

[@Wariotelli4]

Prob the best vid on the net for this. I feel like so many KZbinrs just don’t know what they are talking about yet so many people follow them. My only note is that I always believed that you should still continuing breathing a bit via mouth and nose while at the same time keeping that core engaged (abs out / or what some people say “flexed” and belly full of air, not many people get this)

[@Reachrehabchiro]

Thanks for the feedback and I completely agree. I’m not sure if I mention this in video but I have another one that outlines the two primary breathing patterns: 1. Brace and hold 2. Breathing with a brace (what you’re referring to). Let me find it and ill link in the next comment.

[@Reachrehabchiro]

How to Brace Your CORE with MAX Intra-abdominal Pressure (IAP) kzbin.info/www/bejne/pJndaZVna95lgNk

[@inmyfreetyme]

Good to know tips. Thanks 4 sharing !

[@Reachrehabchiro]

Thank you so much!

[@honkhonk1555]

How would this technique relate to normal everyday tasks like standing, walking, or sitting upright for long periods of time? That belt looks like it would be great for taking long walks while being aware of core activity.

[@Reachrehabchiro]

This is mostly for lifting activities as you don’t need the whole breath-brace-hold with low level activities like walking. However, by training this you learn to use your core ideally and subconsciously (w/o having to think about it). We have recommended patients use it on walks and with everyday activities to train expansion, getting them out of the habit of clenching their abs for everything they do.

[@unknown-sb6bt]

For explaining so easily

[@AvadhutNigudkar]

Hi, Apart from heavy lifting, where else can I use this internal breath hold technique? Is this internal breath hold useful to build IAP?

[@Reachrehabchiro]

The breath-hold is primarily for heavy lifting, whether it’s a couch, bag of dirt, a log, etc. IAP stands for Intra Abdominal Pressure. When you breathe with your diaphragm and fill out your abdomen, you are creating IAP in real time. The breath-hold is a technique that maximizes your IAP potential, when needed.

[@beky389]

Thanks!

[@beky389]

Excellent Thanks!

[@Reachrehabchiro]

You’re welcome!

[@oldschooltakingyaback]

This is contrary to everything I've heard as far as working out goes. E.g. Doing a pull up. Inhale on the positive portion of the movement, exhale on the negative. Are you saying I should be holding my breath during each rep?

[@Reachrehabchiro]

This bracing strategy is more for heavy load and picking up from the ground. Wouldn’t worry about it with pullups - just breath however works for you. I just breathe throughout and don’t time it with positives/negatives. However, this brace technique of holding your breath can help you rip out an extra rep at the end of a set.

[@oldschooltakingyaback]

@@Reachrehabchiro Thank you very much for the reply!

[@Reachrehabchiro]

Thanks for the useful comment. Happy to help!

[@TheUniverseInBracKeT]

when you say cough and hold position, isnt that an exhale?

[@Reachrehabchiro]

Slight exhale. But it’s a simple way to get you to feel abdominal expansion via diaphragm contraction with abs contraction, i.e., the abdominal brace, without getting too technical from the start. Theres a newer video (I believe its in the end screen or in the description) that goes over the brace in more detail with a real time measuring tool. The thumbnail says “core science.” Youll dig that one.

[@MUHAMMADAMEEN-jo7jy]

Best video 😊

[@vqe8686]

Can I still get a hernia when doing this?

[@Reachrehabchiro]

Not without load. But if you attempt to lift more than you can ideally stabilize, yes, it’s a possibility. That’s why it’s important to start at light and progressively increase the load over time.

[@vqe8686]

@@Reachrehabchiro what would you recommend for doing tricep push downs my core gets crazy hard

[@Reachrehabchiro]

That’s a bodybuilding exercise, so not as relevant unless you’re trying to max out or something.

[@neinbruderja7519]

Hey, admire your content for a few good years now and appreciate your good work. however, always had differences with your IAP content. Many Coaches, PT's, chiros and the whole PRI community actually dismiss the whole belly breathing concept and rather focus on ribcage expansion to increase ROM in all aspects. This rectus recruitment strategy upon Inhalation withheld a few problems for me personally in the past, as I presented with a swayback/kyphotic posture coupled with a shallow breathing pattern, since the coupled dropping of my sternum made my presentation actually worse and didn't allow my diaphragm to descend when trying to exhale completely. What fixed it for me was actually the TVA activity you've explained in the beginning : inhale to inflate ribcage 360°, exhale completely only deflating the belly while maintaining sternal orientation static. What's your take on this? Isn't this IAP strategy for anyone? If not, for which presentation may it be the best? Greetings and thanks for you content.

[@Reachrehabchiro]

Thanks for your comment and viewership! What differences do you have with the IAP content? We never describe it as "belly breathing" unless we're initially teaching someone how to get out of breathing primarily into their chest. We said in the beginning suck-in, squeeze, and hallow strategy is outdated -- is this what you're referring to as a "rectus recruitment strategy"? I'd have to see what you're doing, but it sounds like trying to pull ribs down inadvertently caused a rounded/kyphotic posture. And the shallow breathing was a result of concentric squeezing of the abdominal wall, which can impair the diaphragm's ability to descend (this happens on inhale, not exhale). Thus causing shallow breathing, which limits oxygen (unless you revert to a paradoxical chest-breathing pattern) and IAP. At what timestamp did I mention TVA activity? I never use that term, so I'm not sure what part you're referring to. Note the purpose of this video is to show how to use your core ideally with minimal thought and effort, so I purposefully don't use anatomical terms. Long story short, the greater the IAP the better our central stability. Great stability = less strain, better performance. We can maximize IAP by through the breath THEN brace strategy in the video -- we can observe this visually with the CORE360 Belt sensor via iPad. There are a lot of mechanics occurring simultaneously, like rib cage expansion, but the intent of this video was not to do a deep dive into the 'what' of mechanics. Rather teach the general population 'how' to use it simply. There's a slideshow video I made a few months ago talking detail of the Core ABCs -- I'll like it in this video's description. Your comment gave us some ideas for some more detailed content on the topic -- thank you!

[@koningklootzak7788]

You have shoulder pain?

[@koningklootzak7788]

Foam roller could help

[@Reachrehabchiro]

No, why? 🤔

[@Reachrehabchiro]

You realize you’re making a loose recommendation to a someone who’s an expert in the topic of your recommendation, literally on a channel that offers education for said topic?

[@koningklootzak7788]

@@Reachrehabchiro you realize you're moving your shoulder in your video? Looks like you have some sort of discomfort. If you were true pro, maybe you should fix it first? And why don't you learn to appreciate a caring comment before you rush out like a little girl?

[@Reachrehabchiro]

@koning It's a subconscious nervous "twitch". You're comment comes off as condescending, not caring. It's like telling a Dentist, "Aye your gums are bleeding? Maybe you should try flossing." But if it was not meant to be that way, then I apologize for the misinterpretation.

[@unknown-sb6bt]

Thnkssss

[@uwumemm]

4:15

[@MrPeperoni79]

This "suck your belly button"-thing is not a core strength thing but more of a posture thing. You do this to correct anterior pelvic tilt; by pulling your belly button in your lower abs "pull" on your pelvis and bring it out of the tilt. Of course, this adds nothing to stability when lifting heavy weights. It even avoids appyling using your abs to create a "barrel of muscle".

[@Reachrehabchiro]

Most patients I see that don’t understand core mechanics think sucking in and squeezing is THE way to “activate” your core. Pulling your belly button in may be a good cue for some but doesn’t automatically tilt everyones pelvis back to neutral - not that simple.

[@body-compass]

The diaphragm ascends on the exhale.

[@Reachrehabchiro]

Correct. Did I not say that?

[@Карлос-ан]

👍🏻👍🏻👍🏻👍🏻🤝🏻

[@moto_head-u2t]

Holding breath is not a good practice when bracing. Better to practice breathing and moving with a braced core because it mimics real life athletic situations. Otherwise I liked the video

[@Reachrehabchiro]

Yes, I clarified that. Breath-brace-hold is only for max capacity activities like a heavy back squat where you do one rep at a time.