Midline Bracing

So, what even is a midline? You would hear us (coaches) always yelling out “brace your midline,” or “set it tight,” but without understanding what we are talking about how are you ever going to brace this midline thing.

Your midline, also referred to as your ‘core’ is the musculature area from your hips to roughly your chest, that when tensed will help keep your spine safe! We teach you about bracing in the first fundamental and continue to mention it in most sessions. Bracing your midline stops your spine from flexing and extending throughout a lift (yes this is very important). Our bodies actually automatically brace to an extent in our everyday lives. Whether it is picking up a pen from the floor, or unplugging your phone charger. It is a built in response. However, our bodies do not automatically brace hard enough for a barbell deadlift when we have 100 kg or even 40 kg, and we must consciously do this and maintain this throughout the entirety of the lift.

How do I even?  Bracing is hard, and it is even harder to brace and then continue to breathe while maintain that tension. The midline is not your six-pack; it actually involves a lot more than that. (Check out the diagram below)

One of the best ways to create this tension is with a big breath into your lungs, and try to push that air down expanding your abdomen. With your lungs full of air, pretend that somebody is about to punch you in the guts (a little aggressive I know), and try to tense the musculature surrounding your spine. The aim is to try and create 360-degree tension around your spine, including your lower back. Now you need to continue to tense, perform your lift, and not starve your body of oxygen. Don’t forget to breathe.

I have recently been shown a great little exercise by Laiton Frisk, from Muscle Mechanix Myotherapy to help develop the skill of maintaining tension while breathing. You may have seen a few of members lately lying on their backs with a kettlebell placed just below their belly button. This is a great exercise to do before starting a session to get the midline switched on as well as teaching your body how to breathe whilst under tension. Perform three sets of 20 smooth, deep breaths before getting into the session. This will be great for anybody like me who experiences any lower back pain.

Never stop working on your midline, keep it secure and continue to make it stronger!

This article barely scratches the surface, however, I hope that this gives you all little insight into what your midline is and how to “keep it tight”.

– Coach Pang.