When we lift we think about the movement, how to get the weight from ground to overhead, where does my elbows go, how deep my squat needs to be, and so on and so on; but do we take the time to brace our midline before the lift? Or even think about it? Try to imagine having a heavy barbell over head and your core is soft or even weak. You will not be able to maintain that weight overhead, or even worse subject yourself to injury. If you don’t brace yourself under load, your lower back will try to pick up the slack and overtime you will learn bad mechanics and cause damage to your spine. So before you Deadlift, Back Squat, Getting set up to PR on your Snatch, you need to brace your midline as if someone is getting ready to punch you in the gut, most importantly don’t forget to breath when you brace.
In a Crossfit Journal video, Kelly Starrett from Mobility WOD shows how to brace yourself to keep midline stability. I highly recommend subscribing to the Crossfit Journal if you haven’t done so already.
Coach Andre
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WOD – 01.21.2013
All Levels:
Skill/Strength work: 7×2 squat cleans (heaviest possible)
5 rounds for time of:
15 push jerks (135/95)
400m run
15 pull ups
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Level One:
Skill/Strength work: 7×2 medball squat cleans
5 rounds of:
15 push jerks
400m run
15 pull ups
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Teen:
Skill/Strength work: Turkish Get Up
WOD:
3 rounds for time of:
50ft. walking lunges with plate held overhead
50 single/double unders
10 push ups
Finisher: Planks 3×30 sec.
Post results to comments.
10 Responses to “Better Bracing for Midline Stability”
I am soooooo drained after this wod!!
And I was the last one to finish not a very good
day for me
Clean 125#
Wod- 31:01 started with 95# and on the 4th and 5th
Round I did 85#
This WOD was tough it was a lot of running!!
Clean 95#
WOD 29:25 65# with ring rows
This WOD destroyed me! 34:36Rx After the WOD I ate some food and fell asleep due to pure exhaustion. I cursed tho WOD at first but was glad I pushed through…
27:58 RX, it was brutal
Squat clean: 135# shoulda gone heavier but ran outta time.
Wod: 24:06
My kip decided to leave the bldg for some reason a few rounds. But I needed that workout tonight. Ashley and Glenda were awesome motivation tonight!! You guys kicked a$$!!
Glenda: squat cleans 75# attempted twice…still having trouble with technique.
WOD: 24:36…I thought we would be done with running after saturday’s WOD
Darrin: squat cleans 75#…Huh?????
WOD:19:33
So I’ve come to realize with some help my time really didnt count,I shorted myself by one round!..not happy about that and hope to make it up to myself soon…but as for my squat clean it was 125,clean could use a lot of work but the squat felt great…now if I could just get the two to become one
Goodnight all see u tomorrow!
squat clean- 225#
WOD- 26:39 RX
Glad to be back after 3 weeks! But man, this was a tough one to come back to. Went lighter on purpose to ease back in, but still kicked my booty!
Squat Clean- 90
Wod- 25:24, 65#
Lea good job with those 95# push jerks, Glenda your pullups amazed me!
Clean: First set was 35, and worked up to 75
WOD: 33:42 – 55lb push jerk, purple band PU