The squat is a foundational movement in strength training. Before attempting to move significant weight, mastering the technique of bracing is essential. Bracing is the active stabilization of the torso, creating a rigid support structure that protects the spine during the lift. This internal tightening acts as a mechanical safeguard, ensuring the spine remains neutral and stable against the heavy compressive forces of the barbell. A proper brace allows for a more efficient transfer of force from the legs through the torso, maximizing the amount of weight you can lift safely and effectively.
The Goal of Bracing: Creating Intra-Abdominal Pressure
The primary mechanical goal of bracing is to generate Intra-Abdominal Pressure (IAP). IAP is the force exerted outward by the contents of the abdominal cavity against the surrounding muscles and connective tissues. When executed correctly, this pressure acts like a pressurized air cast around the lumbar spine. This “air cast” significantly increases the rigidity and stability of the trunk, which is essential when supporting a load like a barbell on your back.
This concept is similar to how an empty soda can is easily crushed, but a sealed, full soda can is incredibly difficult to deform. The internal pressure provides structural integrity, just as IAP provides stability to the torso. By increasing this pressure, you reduce the shear forces and stress placed directly on the spinal discs and ligaments. The stability provided by IAP enhances performance by giving the muscles a firm base from which to generate force.
Step One: Mastering the Diaphragmatic Breath
Generating IAP begins with the correct method of air intake, known as diaphragmatic breathing. This technique differs from shallow “chest breathing,” which fails to maximize the volume of air available for pressure generation. The diaphragm, a dome-shaped muscle beneath the lungs, is the key muscle of proper respiration and core stabilization.
To practice this, lie on your back with one hand on your chest and the other on your stomach. Inhale deeply through your nose, focusing on allowing the hand on your stomach to rise while the hand on your chest remains still. This action signifies that the diaphragm is contracting and moving downward, pushing the abdominal contents down and out. The goal is a deep, controlled breath that expands the abdomen and lower ribcage laterally, not just a quick gasp into the upper chest.
Step Two: Executing the 360-Degree Pressure Seal
Once you have mastered the diaphragmatic inhale, the next step is to convert that air volume into a rigid, protective seal. This final stage involves the Valsalva maneuver, which is the act of holding the breath and actively bearing down against a closed glottis. The air you inhaled must be pushed outward simultaneously against all sides of your torso—front, sides, and back—creating what is called a “360-degree brace”.
Imagine preparing for a punch to the stomach; you must push the air out against your abdominal wall, obliques, and lower back muscles. The torso should feel tight and unyielding, like a solid cylinder, rather than simply sucking your stomach in. This outward pressure engages all the muscles of the trunk, including the transverse abdominis and the posterior stabilizers, to maximize spinal rigidity.
The timing of this brace is important. You must take the deep breath and create the 360-degree seal before you initiate the descent of the squat. This pressurized state must be maintained throughout the entire movement—down, through the bottom position, and back up to the standing position. Releasing the air or the tension too early, especially at the bottom of the squat, will compromise spinal stability. Only after the repetition is fully completed and the weight is safely racked or you are standing upright should you slowly release the breath.