Canadian powerlifter Bryce Krawczyk is one of only 23 athletes who have deadlifted 400 kilograms in the International Powerlifting Federation (IPF), so he knows his way around a deadlift. He lifts raw and equipped and has broken deadlift world records in both disciplines.
As part of Calgary Barbell, Krawczyk often produces informative content on his YouTube channel. In a video published on March 12, 2024, Krawczyk explained the four pillars of bracing for deadlifts. Check it out below:
Krawczyk explains that, in the deadlift, bracing is necessary to use the force produced by the lower body efficiently and to transfer it to the anchor point of the shoulder.
Bracing is the act of creating rigidity and stability to produce and transfer force to where we want it.
Krawczyk considers there to be four pillars of bracing, each of which is crucial to making the most of your deadlift.
Pillar One — Breathing
The key is mastering the Valsalva maneuver; a breathing technique that involves using air to create intra-abdominal pressure. Krawczyk gives a quick demonstration at around 1:57 mark of the video, as shown below:
Krawczyk demonstrates how to time the Valsalva maneuver depending on whether you pull sumo or conventional and the set-up style for each.
Pillar Two — Core Musculature
Krawczyk explained that “core musculature” refers to the abdominal muscles, the obliques, the low back extensors, and all the small muscles forming a girdle around the abdomen. Contracting these muscles supports Pillar One by improving the rigidity of the trunk.
Pillar Three — Lats
Krawczyk delved into anatomical explanations to demonstrate the role of the lats in transferring force from the lower body to the scapula. He gives some useful cues on lat engagement at around 8:50.
Pillar Four — Belts
Krawczyk dispelled the myth that using a lifting belt makes the core weaker. He referred to research that found the opposite in Clinical Biomechanics. (1)
There are situations where using a belt is not the best course of action, but the majority of people can benefit their deadlift proper use of a good powerlifting belt.
Krawczyk competed at the 2024 Canadian Powerlifting Union (CPU) Western Canadian Championships in Moose Jaw, Saskatchewan, on March 10, winning the 120KG class by two kilograms. He hit a personal best total of 900 kilograms and is expected to secure a place on the Canadian team heading out to Druskininkai, Lithuania, for the 2024 IPF World Classic Championships in June.
Reference
- Miyamoto, K., Iinuma, N., Maeda, M., Wada, E., & Shimizu, K. (1999). Effects of abdominal belts on intra-abdominal pressure, intra-muscular pressure in the erector spinae muscles and myoelectrical activities of trunk muscles. Clinical biomechanics (Bristol, Avon), 14(2), 79–87. https://doi.org/10.1016/s0268-0033(98)00070-9
Featured image: @bryce_cbb on Instagram
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