How to Brace your Core for a Deadlift

By: Dan Dodd, Nationally Ranked Olympic Lifter

Bracing is the ability to put proper tension in the torso during heavy lifting. It’s similar to the way that you engage your core in a push-up. Bracing correctly will not only set you up for better deadlift performance but avoids placing unnecessary strain on other muscles that could lead to injury down the line.

👉 If your clean feels off too, this is why → 5 Ways to Improve Your Clean

When you brace for a deadlift, you want to find a happy medium of:

1. Pushing your stomach out, and

2. Flexing your stomach in while you press against your whole abdominal wall

Here’s a simple Deadlift Core Bracing drill that Dan suggests:5 w

For this bracing drill, focus on two hand positions in a lying down position.

1. Put one hand on top of your belly and the other on the small of your back.

2. Lift your feet up with a right angle bend at the knee.

3. As you lift your feet, take a breath in and brace into both hands.

Check out all of Dan’s drills for proper form while heavy lifting here:

• 2 Kettlebell Drills to Improve Your Snatch and Clean

• Triple Extension: What is it & 2 Ways You Can Easily Improve it when Weight Lifting

• How to Increase your Overhead Stability in a Snatch

• 5 Ways to Improve Your Power Clean