Engaging/tightening core - what does it mean?

paprad

I suspect this reveals my rank newbieness in lifting but I am getting steadily more confused about the core-business. Aeons ago when I briefly learnt karate, I was told to brace my stomach as if I was going to be punched and that was what was core-tightening. Recently a friend directed me to a yoga movement which is more like a combination of kegels plus lifting the pelvic floor. Others tell me to suck navel into the spine / inhale and tighten abs / exhale and tighten abs / not to tighten abs.

Would love a description of what this really means - and also - when is it necessary? I am doing the AllPro routine and I am not sure in which of the moves (squats, bench press, OH dumbbell press, bentover rows, bicep curls, SLDL) should I be engaging core. During ab work, - again, does one do this for the various moves (I can see how that would work in planks but am wondering how to tighten core in superman)

Chief_Rocka

I was told to brace my stomach as if I was going to be punched

^It's that. Don't overthink it.

lwoodroff

I do try to engage my pelvic floor too before I do overhead presses.. but I like that description to brace!

bumblebums

I do try to engage my pelvic floor too before I do overhead presses.. but I like that description to brace!

Yep, engaging the pelvic floor can be part of tensing the core muscles, but it doesn't have to be. You get more proprioceptive awareness of which muscles are working and how to engage them the longer you train.

bostonwolf

Clench your but cheeks then pull your ribcage down. Core is now tight

paprad

Thanks all. Partly clear, but a few more doubts:

1. how about the breath? I tried bracing the abs just now and I found it wasn't easy to breathe steadily with that tension. so when does the exhale/inhale happen with the bracing?

2. when does one do the core-engagement - just before main workout move ? So there would have to be a conscious effort to tighten before each rep and then release after it?

3. The clench-butt cheeks reminds me of the story that the French Legionnaires were told to hold a coin between their butt cheeks and alas and alack for the poor guy who let it fall, hahaha. I can see how that would work for bicep curls and OHP, but how does one clench butt while squatting or doing a SLDL - ?

Which brings me to :

4. Which of the workouts needs this - all of them or only some? I am doing squat, floor press, OHDP, bentover rows, bicep curls and SLDL.

Sarauk2sf

You should ensure that your core is engaged throughout the lift and for all lifts,

bumblebums

Thanks all. Partly clear, but a few more doubts:

1. how about the breath? I tried bracing the abs just now and I found it wasn't easy to breathe steadily with that tension. so when does the exhale/inhale happen with the bracing?

Hold your breath while doing the lift--look up the Valsalva maneuver. When you return to the starting or resting position of the lift, inhale/exhale.

2. when does one do the core-engagement - just before main workout move ? So there would have to be a conscious effort to tighten before each rep and then release after it?

Yes, just before. I keep things fairly tight within reason even when I breathe in/out.

3. The clench-butt cheeks reminds me of the story that the French Legionnaires were told to hold a coin between their butt cheeks and alas and alack for the poor guy who let it fall, hahaha. I can see how that would work for bicep curls and OHP, but how does one clench butt while squatting or doing a SLDL - ?

I have no insights re: the butt clenching.

Which brings me to :

4. Which of the workouts needs this - all of them or only some? I am doing squat, floor press, OHDP, bentover rows, bicep curls and SLDL.

All of them. You do it for spinal stability. It's a bit different for the bench press because your back is arched--I don't think I tighten my abs while benching. But your core is still working, because your legs are pushed into the floor and you need to push the butt and shoulders into the bench. (Then again you didn't mention the bench so I'll just shut up.)

DopeItUp

1. how about the breath? I tried bracing the abs just now and I found it wasn't easy to breathe steadily with that tension. so when does the exhale/inhale happen with the bracing?

You can't breathe steadily because you shouldn't be breathing while tightening your core. You take in a big breath, hold it in your abdomen, do the movement, and then release. For example, in a squat, take a big breath, hold it, drop down and on the way back up (maybe halfway) you can start letting it go, or let it go once you're done with the rep completely (preference thing it seems).

2. when does one do the core-engagement - just before main workout move ? So there would have to be a conscious effort to tighten before each rep and then release after it?

Yes. It's annoying at first but becomes habit after a while.

paprad

Thanks so much, bumblebums and DopeItUp - the advice on how to breathe is exactly what I needed - I've finally got it!

bumblebums - yes, I am doing floor press, instead of the bench - I arch back and push shoulders into the ground, same as with the bench, but there is no leg action. I guess butt clench could work here

StephieWillcox

I really appreciate the answers here, thanks for asking paprad!

I get confused by the whole breathing/contracting thing

DopeItUp

Thanks so much, bumblebums and DopeItUp - the advice on how to breathe is exactly what I needed - I've finally got it!

Certainly. It's kinda a pain in the beginning because you're not used to it, but it becomes second nature within a few weeks and you won't have to think about it much (kinda like driving a stick). You will find yourself doing things like flattening your lower back and taking in a big breath into your abdomen to pick up boxes off the floor and things like that. It's good! If everyone did that there would probably be a lot less lower back injuries in the world.

bumblebums

Thanks so much, bumblebums and DopeItUp - the advice on how to breathe is exactly what I needed - I've finally got it!

Certainly. It's kinda a pain in the beginning because you're not used to it, but it becomes second nature within a few weeks and you won't have to think about it much (kinda like driving a stick). You will find yourself doing things like flattening your lower back and taking in a big breath into your abdomen to pick up boxes off the floor and things like that. It's good! If everyone did that there would probably be a lot less lower back injuries in the world.

^^^ I assume my deadlift position when I brush my teeth/wash my face.

Sarauk2sf

Locking as you have received some good input and to make it easier for us to track open threads. PM of us, with a link to the thread, if you wish it to be unlocked so you can make further comments.

Sarauk2sf

Unlocked at OPs request

paprad

Thanks Sara!

Today I tried out the tips given upthread during my lifting workout - and the breathing routine was harder to get used to, than I thought it would be. It could be that I am making this too complicated, but I figure that since this is early days for me in lifting, it would be better to get the process right before the weights get more difficult. Anyhoo, this was what I experienced:

When I took a long breath at the beginning of each rep and then exhaled at the end - this resulted in a much longer gap between reps than I am used to doing - I was earlier inhaling and exhaling during the rep itself, with a minimal gap between the reps. Therefore, I felt more fatigued because I was then holding the weight for longer (AllPro routine, 8-12 reps). [I also lost count of the reps which was an unintended consequence of the breath gaps!]. I am using dumbbells and I could feel the grip weakening and form suffering as a result of having to hold the dumbbells for longer as I took deep gulps.

The other thing I found was if I didn't do the rep-break for inhale/exhale, I was instinctively holding the breath for 2-3 reps at a time, and then doing a big exhale/inhale. (this is what happened to me when I tried to learn swimming, I couldn't lift my head to take a breath and I would take a huge gulp and make it to the end of the pool on one breath). I wanted to clarify - is this a bad idea? To do each set in this manner - 3 reps - exhale-inhale-3 reps - exhale-inhale - and so on?

I understand from the tips given that over time I will get used to the method of holding breath to tighten core - should I just drop my weight slightly to cope with having to hold the weight for longer than I was holding before? Or can I do the 3-4 reps per breath method?

DopeItUp

Thanks Sara!

Today I tried out the tips given upthread during my lifting workout - and the breathing routine was harder to get used to, than I thought it would be. It could be that I am making this too complicated, but I figure that since this is early days for me in lifting, it would be better to get the process right before the weights get more difficult. Anyhoo, this was what I experienced:

When I took a long breath at the beginning of each rep and then exhaled at the end - this resulted in a much longer gap between reps than I am used to doing - I was earlier inhaling and exhaling during the rep itself, with a minimal gap between the reps. Therefore, I felt more fatigued because I was then holding the weight for longer (AllPro routine, 8-12 reps). [I also lost count of the reps which was an unintended consequence of the breath gaps!]. I am using dumbbells and I could feel the grip weakening and form suffering as a result of having to hold the dumbbells for longer as I took deep gulps.

The other thing I found was if I didn't do the rep-break for inhale/exhale, I was instinctively holding the breath for 2-3 reps at a time, and then doing a big exhale/inhale. (this is what happened to me when I tried to learn swimming, I couldn't lift my head to take a breath and I would take a huge gulp and make it to the end of the pool on one breath). I wanted to clarify - is this a bad idea? To do each set in this manner - 3 reps - exhale-inhale-3 reps - exhale-inhale - and so on?

I understand from the tips given that over time I will get used to the method of holding breath to tighten core - should I just drop my weight slightly to cope with having to hold the weight for longer than I was holding before? Or can I do the 3-4 reps per breath method?

As long as you are tightening your core for the lift itself, it doesn't matter beyond that. It sounds like you're doing a lot lighter weight/higher rep stuff than I do so my advice may not translate perfectly. I don't do any exercises where a longer set would require greater grip strength. The only one that's slightly annoying is squatting because you have to hold the bar up longer. Also my lifts are generally 3 or 5 reps so one breath per rep isn't a big deal. I usually have to pause for 1-2 breaths between each rep (because it's fricken heavy) so again, it really doesn't change my timing much. If you're trying to blow through 8-12 reps then yeah I'd say do a couple reps per breath, whatever works for you. If I'm warming up with just the bar for example, I'll often do the whole warmup set (10-12 reps) in one or two breaths. But at maximal weight, the actual lengthy, slow motion of the heavy rep doesn't allow me to do more than one rep per breath.

In short, I would say do whatever works for you.

One side note, personally I think slowing the reps down to account for breaths could help with form too, that's something to ponder. Usually if I'm doing high reps on something I have a tendency to try to rush through it and flop around with the weights (using momentum and/or incomplete ROM). Pausing for each rep kinda forces you to start and stop each rep and focus on what you're doing.

bumblebums

Some people hold their breath for the entire set. I do a quick exhale/inhale at each rep. It doesn't take a long time. I am used to syncing my breath with movement from years of running and yoga so doing it while lifting isn't a challenge.

paprad

Thanks again, DopeItUp and bumblebums.

DopeItUp - Yes, it occurred to me too, that my higher rep count could be adding to that fatigue - and you have an excellent point that slowing down will prevent me from rushing through the set. I think I will focus on doing not more than 2 reps per breath and then bringing that down to one per. Perhaps, I need to also work on a rapid inhale exhale, instead of taking a really deep gulp and a really deep exhale.

bumblebums - your point re yoga was interesting. My yoga guru gave me a routine that demands I hold my yoga positions for anything varying between 1 minute to 5 minutes per asana - and so I need to take multiple breaths during them. If I was doing SuryaNamaskar or a more rapid progression through asanas, then I could do a faster inhale-exhale. I liked the analogy, so I should keep that in mind and think of each rep in a similar manner.

Thanks so much guys! It's been great being able to clarify my doubts with you.

Sara, thanks for unlocking and I'm done (for now!)

Sarauk2sf

Welcome - and locking again