The brace position:
This is a fundamental skill and the most essential pattern
to adopt when practicing resistance exercise. It secures the body in its optimal position of neutral so that you reinforce healthy spinal mechanics and torque at the shoulder and hip if required.
1) Tuck your tail – Engages your lower abs
2) Chest up, shoulders back and down – Engages your upper back
3) Chin back – Sets your head position
4) Corkscrew your shoulders or feet into the ground – This is dependent on what part of the body the weight is being received. The key is utilising the glutes and lats when performing upper or lower body biased exercises.