Powerlifting is a strength-based sport that focuses on lifting maximal weight in the squat, bench press, and deadlift for a single repetition (1RM). A key factor in successful performance is trunk stability. An effective technique to achieve this stability is bracing (Valsalva maneuver). Today we explain how bracing works and how you can learn and integrate it into your training.
Trunk stability plays an important role in force transfer. It serves as the connection between the lower extremities, which maintain contact with the ground, and the upper body, which carries the barbell. Shinkle et al. (2012) have shown that a strong core significantly enhances an athlete's ability to generate and transfer force to the extremities. This is particularly important in complex powerlifting movements like the squat and deadlift.
The core musculature can be conceptualized as a cylindrical system where the co-contraction of muscle groups facilitates force transfer and stability.
Key players include:
- Abdominal muscles: Internal and external obliques, and the transversus abdominis.
- Back muscles: Multifidus, paraspinals, and erector spinae.
- Thoracic diaphragm: Acts as the upper boundary of the "canister."
- Pelvic floor muscles: Levator ani (iliococcygeus, pubococcygeus, puborectalis) forming the lower boundary.Bracing and the role of Intra-Abdominal Pressure (IAP)
Bracing refers to the deliberate co-contraction of the core muscles, creating a rigid trunk that stabilizes the spine. The IAP generated during bracing is important for several reasons:
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Increased Stability: Elevated IAP increases spinal stiffness and reduces the risk of injury (Essendrop et al., 2002).
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Force Transmission: The pressure supports muscle force during kinetic chain activities such as lifting heavy weights (Kawabata et al., 2010).
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Deep muscle activation: Bracing activates deep core muscles, particularly the internal obliques, more effectively than dynamic trunk flexion or extension movements (Maeo et al., 2013).
Breathing techniques and practical applications: How to brace effectively?
To achieve effective bracing, targeted breathing techniques are essential:
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Starting position: Align the ribcage over the pelvis before inhaling.
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Breathing against resistance: Inhale through the mouth, allowing the abdominal area to expand.
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Valsalva Maneuver: Hold the breath during exertion to maximize IAP.
Specific exercises can further improve bracing and core stability:
- Oblique Opener: Promotes lateral abdominal expansion and mobility.
- Deadbugs: Strengthen core stability while dynamically moving the lower extremities.
- Pallof Press: Trains anti-rotation strength in the core.
- Side Bends: Enhance oblique tone and improve muscle engagement during bracing.
Lifting belts and bracing
A lifting belt primarily enhances performance by offering tactile feedback, encouraging the lifter to brace the core more effectively against the belt. This action increases intra-abdominal pressure, stabilizes the spine, and supports optimal lifting mechanics. Contrary to popular belief, using a lifting belt does not weaken the core.
Deciding whether to use a lifting belt depends on individual preferences, training goals, and the context of the lift. A belt can be a valuable tool for maximizing performance during heavy lifting, providing both physical and psychological benefits:
For many athletes, a belt fosters confidence and a sense of security under heavy loads, indirectly enhancing performance. This mental edge can make a significant difference in high-pressure scenarios such as competition.
You should mastering bracing before using a belt!
Using a belt effectively requires mastering bracing techniques first. Phases of training without a belt are critical for developing proper bracing skills, which form the foundation of core stability. Once this technique is refined, a belt can be introduced to further enhance performance.
Finding the right belt for your needs!
Not all belts are the same, and their suitability often depends on the lift or individual preference. Some lifters prefer a stiffer belt for squats to maximize stability, while a softer, more flexible belt can be advantageous for deadlifts, allowing better positioning at the start of the lift. Selecting a belt tailored to your biomechanics can optimize performance. You might test out belts with varying widths or materials. There are 10mm, 13mm or even 7,5mm belts. For the buckle, you can choose between a lever buckle or a prong buckle, whichever is more convenient for you.
Ultimately, a lifting belt is a tool that complements—not replaces—strong foundational core work.
Proper bracing, consistent technique, and strategic use of a belt can unlock new levels of strength.
From theory to practice: Integrating bracing into training plans
An effective core training plan combines stabilizing and dynamic core exercises tailored to the demands of powerlifting. Tempo variations in squats and deadlifts, along with exercises like side bends and Pallof presses, can help refine technique under load.
Over time, a strong, stable core boosts your performance.
Conclusion
Bracing is more than just a technical detail—it forms the foundation for stability and peak performance in powerlifting. With a deliberate combination of breathing techniques, targeted exercises, and consistent practice, every athlete can unlock their full potential.