Why Core Bracing Matters for CrossFit Athletes
Whether you’re a competitive CrossFit athlete or someone who simply enjoys the gym community, core coordination is essential for improving performance and reducing injury risk.
At Empower U Performance Physical Therapy, we commonly see athletes who are strong—but lack the ability to coordinate their core effectively under load. This is where issues like low back pain, inefficient lifts, and stalled progress begin.
What Is Intra-Abdominal Pressure (IAP)?
Your core is designed to:
- Flex, extend, and rotate the spine
- Transfer force between your upper and lower body
- Stabilize your trunk during heavy lifts
However, during movements like squats, deadlifts, and Olympic lifts, the goal isn’t movement—it’s stability.
👉 This is where intra-abdominal pressure (IAP) comes in.
IAP is the pressure created within your abdominal cavity when your diaphragm, core muscles, and pelvic floor work together. When done correctly, it creates a strong, stable “brace” that protects your spine and improves force output.
The “Pop Can” Analogy for Core Stability
Think of your core like a soda can:
- Empty, crushed can → weak, unstable core
- Cracked can → some stability, but still vulnerable
- Unopened, pressurized can → strong, rigid, and resilient
When you lift with poor bracing (or “energy leaks”), your body compensates—often shifting load into your low back instead of your hips and legs.
Over time, this leads to:
- Low back pain
- Poor lifting mechanics
- Increased risk of injury
The Most Common Bracing Mistake
A common cue we hear:
“Take a deep breath in before your lift.”
While this isn’t wrong, it’s incomplete.
Many athletes breathe up into their chest, rather than creating 360° abdominal pressure. This limits stability and reduces strength output.
How to Properly Brace Your Core
To create a strong, stable core:
1. Breathe Into Your Abdomen
Place your fingers on the sides of your stomach (3–4 inches from your belly button).
As you inhale, your abdomen should expand outward—not just forward.
2. Create 360° Pressure
Your entire core should feel tight:
- Front (abs)
- Sides (obliques)
- Back (spinal support)
Think “expand in all directions”, not just “tighten your abs.”
3. Maintain the Brace During the Lift
The key is not just creating pressure—but holding it throughout the movement.
This is what creates that “uncracked soda can” effect.
How Better Bracing Improves Strength
When you properly brace:
✔️ You reduce unnecessary stress on your spine
✔️ You improve force transfer between your hips and barbell
✔️ You allow your legs (your strongest muscles) to do the work
✔️ You increase stability, efficiency, and power
This is why many athletes feel immediately stronger when they learn how to brace correctly.
Struggling with Low Back Pain During Lifts?
If you’re experiencing:
- Low back tightness or pain during squats or deadlifts
- Difficulty maintaining position under load
- Inconsistent strength or plateaus
It may not be a strength issue—it may be a coordination and bracing issue.
At Empower U Performance Physical Therapy, our performance physical therapists specialize in:
- Movement analysis for CrossFit athletes
- Core coordination and bracing mechanics
- Hands-on treatment including dry needling
- Strength programming to improve performance
Train Smarter. Lift Stronger. Stay Injury-Free.
You don’t have to push through pain or guess your way through technique.
Whether your goal is to:
- Hit a new PR
- Eliminate low back pain
- Improve lifting efficiency
We’re here to help you move better and perform at your highest level.
👉 Book a performance PT today in Sioux Falls and take control of your training.
References
Journal of Biomechanics — Cholewicki, J., Juluru, K., & McGill, S. M. (1999). Intra-abdominal pressure mechanism for stabilizing the lumbar spine. 32(1), 13–17.
Strength and Conditioning Journal — McGill, S. M. (2010). Core training: Evidence translating to better performance and injury prevention. 32(3), 33–46.
Journal of Biomechanics — Hodges, P. W., Eriksson, A. E., Shirley, D., & Gandevia, S. C. (2005). Intra-abdominal pressure increases stiffness of the lumbar spine. 38(9), 1873–1880.