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)