Learning to Brace the Body
Learning to brace the body in difficult positions is a key objective for beginners in Olympic Weightlifting. However, the importance of bracing is poorly understood in the general population of participants and the lack of knowledge results in significantly reduced safety and performance potential.
In the context of Olympic Weightlifting, ‘to brace’ means to engage the entire musculature of the body to resist the downward force of the barbell by preventing unwanted changes in position or shape of the body. Bracing occurs at every stage of a lift but is particularly important when weights are held overhead. In such moments, the athlete must remain in balance and this is only possible if the body is sufficiently braced. The problem for the athlete is that the heavier the barbell, the greater the need for bracing to maintain balance and control. For this reason, athletes in Olympic Weightlifting must engage in training that specifically develops excellence in bracing.
Bracing is required not only to maintain balance, but also to prevent injury. In particular, the muscles of the upper body must be strongly tensed to stabilise the spine when there is a significant load through that portion of the skeleton. Stabilising the spine means preventing any deformation of its natural shape. A easy example of this issue can be seen when athletes show marked curvature of the spine when performing deadlifts. However, the most common situation in which deformation of the spine occurs is in the Jerk.
Examples of Good Training Practise
Example 1
The Overhead Squat exercise should not be treated as just another squat exercise. The main objective is for the beginner to learn how to brace the body to support the barbell overhead.
For this reason, athletes should practise holding completely still in the lowest position for at least a count of 3.
For beginners, the use of bench to serve as a target depth is recommended. However, the athlete should not sit on the bench but instead hover just above and hold still for several seconds. Such practice in bracing the body will differentiate good athletes from average athletes in the Snatch.
Example 2
The Split Squat, performed correctly, is a key exercise for learning the Jerk. The exercise should not be seen merely as consistening of up and down movement. The key objective is to develop an ability to brace the body and hold still in the lowest position (on the right). The stack of weight plates serves as a target depth.
In the receiving position of the Jerk, athletes must be able to resist the downward force of a heavy barbell and at near limit weights this is exceedingly difficult.
Athletes must therefore understand the importrance of bracing and routinely practise holding still in receiving positions for several seconds. Strong contraction of muscles surrorunding the core of the body is required to support the spine under load.
