Proper Core Engagement For Weight Lifting

One of the most important aspects to working with free weights, whether that be dumbbells, kettlebells, or barbells, it’s important to know how to properly engage the core in order to 1. Protect the spine, 2. Control your Breath, and 3.) Control Heart rate

Let’s dive into cues to help you engagement your core.

When lifting weights of any kind one should feel pressure spread through the torso of the body from the diaphragm to the pelvis. If one isn’t engaging their core properly before/ during lifting then they’re at high risk for injury, out of order breath, and decreased force out put.

A technique I like to teach my clients is diaphragmatic breathing. Taking in a big breath through the nose letting the belly relax and expanding outward. Then exhaling through the mouth pushing all the air out of your belly, bringing the belly button in towards the spine like your squeezing the air out of a balloon. When you’re done exhaling before taking another breath, feeling how rigid your torso is after that breath is how you want to feel before and during your lifts.

Another technique that powerlifters use is the Valsalva technique. This is almost a quicker version of diaphragmatic breathing, when one needs to create that internal pressure quickly and effectively. The Valsalva Technique involves taking in a quick inhale, holding that breath/ internal pressure, and exhaling during the force output of the exercise. I want to be clear, you are not just holding your breath in this method, you are holding internal pressure and abdominals should be rigid. For example, quick inhale at the top of a squat. Hold. Exhale during the stand up motion. This method helps increase force output during a lift, which in turn one can lift more.

When I’m teaching my clients about core engagement I tell them to think of their torso as a plastic water bottle. If the bottle is empty (no core engagement) it’s easier to crush or twist the bottle, i.e. it’s easier to break under pressure. Whereas when the bottle has water in it (core engagement) it’s harder to crush or twist the bottle, i.e. less easy to break under pressure.

So, next time you’re weight lifting do a quick core check. Take a good diaphragmatic breath feel the core relax and contract with your breath. If you’re still struggling with core engagement and you want to lift heavier look into a lifting belt. A lifting belt will add pressure from the outside while one is holding pressure on the inside creating more stability/ rigidness in the core. Try these techniques and Til Next Time.

Let’s Discover Your Strength!