Crush A Can Or Not Crush A Can

In the world of strength training and lifting heavy weights, there exists a hidden power that's often overlooked but plays a crucial role in keeping you safe and strong. This ability, known as intra-abdominal pressure (IAP), is here to save our spine, stabilizing it and maximizing your strength. In this article, we're going to embark on a journey into the fascinating world of IAP, exploring how it works, why it's essential, and even demystifying the enigmatic lifting belt.

The Marvelous Anatomy of IAP

Before we dive into the nitty-gritty of how IAP aids your lifting endeavors, let's understand its anatomical foundation. Imagine your core as a beer can, and IAP as the protective aluminum that fortifies it.

Now, my favorite example is to stand on a closed can. I like to ask people, “If I stand on this can, what do you think will happen?”  Often puzzled, they response with the can and gets crushed. It sounds like the logical answer, however… This is where the magic happens. When you create IAP, your core muscles, including the diaphragm, transverse abdominis, and pelvic floor muscles, contract to increase pressure within your abdominal cavity. It's like inflating a balloon inside the can. As I continue to add downward pressure to the can, the can pushes back at me thus maintaining its seal. This is why there is always a can or two in the fridge.  At the studio, this example gets used all the time.

On the other end, if the can has a puncture or is opened, the can cannot push the edges and maintain pressure.  The leak allows the beverage to forcefully leave the space as the can is impacted. This is what happens when we don’t brace our cores. The pressure leaks out and our spine suffers from it.

Let’s convert this into something real.  When your barbell back squat, the weight sits on your traps or rear delt (either a high bar or a low bar squat). - If you do not brace your core the weight will push down and start to move your spine, rib cage, and organs. This easily leads to a disc bulge of the spine or general pain in the lower back as the spine tries to get out of the way.

Instead, let’s set up a little smarter. 

1.       Brace your traps or rear delt into the bar.

2.       Use your grip to pull the bar onto your shoulders.

3.       Breathe in through your nose and fill your belly up.

4.       Brace against the bar and extend your knees to lift it off the rack.

5.       Limit your step back to a max of 3 steps. The last step is just to stabilize your footing.

6.       Fill up with air through your belly. Your shoulders should not lift up. Your belly extends forward.

7.       Hold your breath and imagine you are dunking yourself under water.

8.       Lower your hips back and flex your knees (try to keep the bar in a vertical line

9.       Challenge your hip crease to align/cross the top of the knee.

10.   Drive down through the floor and continue to pull the bar onto your shoulders.

11.   Begin to stand up.

12.   Once at the top, release the air and repeat from step 6.

The Breath That Stabilizes

Contrary to what you might think, IAP isn't about sucking in your stomach. It's about harnessing the power of your breath to fill out your core like a balloon, providing a stable platform for your spine.

To activate IAP, begin with a deep diaphragmatic breath. Imagine inhaling deeply into your abdomen rather than just your chest. This breath expands your abdominal cavity, increasing pressure inside it.

With your lungs full of air, gently brace your core. Think of it as if you're preparing to take a punch in the gut (though we hope that doesn't happen often). This action further increases IAP, providing your spine with a solid foundation.

Now, you might wonder, what's the deal with those weightlifting belts?

Weightlifting belts have been a staple in the world of strength training for a good reason. These belts, typically made of sturdy materials like leather or nylon, are worn around the waist and fastened tightly during heavy lifts. Here's how they work their magic:

When you wear a lifting belt and brace your core, it amplifies the effect of IAP. The belt acts as an external cue, reminding your body to engage its core muscles more effectively. It's like having a personal trainer there to guide you in every lift.

Lifting belts provide additional support to your lower back, reducing the risk of injuries during heavy lifts. They're like a safety net, ensuring you stay on the high wire of strength training without falling.

Beyond their physical benefits, lifting belts can also offer a psychological boost. Knowing you have that extra support can boost your confidence and help you tackle heavier weights. It's like having a secret weapon in your arsenal. Always remember that your goal is to apply so much pressure into the belt that it wants to break. Simply think the cue, “Break the belt!”

Why IAP Matters

So, why should you care about IAP and the role it plays in strength training? Here are some compelling reasons:

IAP is your body's natural weightlifting belt. It stabilizes your spine, protecting it from unwanted movements and potential injuries. Think of it as the guardian of your backbone.

When your spine is secure, you can lift more weight safely. IAP provides a solid foundation for your muscles to exert maximum force, allowing you to break through your previous limitations. Lift more weight safely, you will get stronger.

By engaging IAP and using a lifting belt, when necessary, you reduce the risk of lower back injuries and herniated discs. It's like having a forcefield around your vulnerable areas.

IAP isn't just for powerlifters or bodybuilders. It's beneficial for anyone looking to improve their strength, whether you're lifting weights, doing squats, or deadlifting. It's like having a cheat code for your workouts.

Lastly, I would never recommend using a lifting belt for your entire workout.  It is a tool to help apply additional stability and pressure, but too much relying on it will do the opposite to your core.  It makes it weaker. Years ago, I was a regular at Planet Fitness.  This guy would come in already wearing a lifting belt tighter than most corsets. I would question how he could breathe at all. Nonetheless, he wore it for bicep curls or leg extensions, or lat pulldowns. Any movement he had the belt on. Now I may not know the full story. Maybe a medical thing, but I think about that any time I wear a belt.  I try to go as far as I can without it, but once I’m passed 85% of my one rep max, I’m looking for it to support those reps only. I need my core to be strong because I may not get lifting belt in the wild to help me.