03
Jun 2019
Brace Yourself for a Better Life
By: Coach Chris
I was out walking the dogs the other day and had a brief “light bulb” moment. The temperature was perfect, the terrain was hilly, with roots and rocks abound (which is always a relief to me after spending most of my day on a flat, solid surface indoors). But at this point during the walk, it didn’t feel like relief. I felt unbalanced, out of breath and over-exerted.
I thought about my daily nutrition, my sleep the night prior, and overall energy levels…all seemed a go! Then I reminded myself of one of CrossFit’s most fundamental pillars…Functional movement, which is a movement that happens in a rapid wave of contraction, from core to extremity. Ah-hah! There it was…
Walking may be one of the most functional movements around, and is probably the number one mode of transportation on the globe (yes, more people are walking than driving worldwide). So what was I missing…?
As a CrossFitter, and someone who has engaged in functional fitness for 23 years now, a lot of complex movements and positions have become ingrained in my DNA, and into my subconscious. There is a lot less thinking at this stage, and a lot more doing. The challenging movements have become automatic. And so I asked myself as I walked along…Like any other functional movement, what are the positions and priorities of this movement in particular? The first thing that came to mind was – Bracing.
I’ve been preaching for years the importance of maintaining core tension, in everything you do (except sleep that is!). Sitting at a desk, you should be bracing. Performing push-ups, or a back squat, you should be bracing. Picking something up around the yard and carrying it, you should be bracing. Bracing your core not only lessens your chances of an injury, it allows you to perform at a higher output, all while being a lot more efficient.
My focus immediately shifted over to my core and bracing. An uphill section of the trail lay ahead, and I was ready for it. On a scale from 1-10, I held my core at a 2-3 and pressed on. Things instantly felt easier. My pelvis wasn’t shifting, my legs weren’t being dragged behind me anymore, and my body didn’t need to work as hard. Over the next few minutes, I adjusted tension in my core through to see what was optimal for me at this point in time. For the low intensity, low load bearing walk I was on, it wasn’t necessary to be over a 3-4. Just to be sure, I went to a zero again…Instantly, it became challenging, both muscularly and metabolically.
My rule of thumb is this – The second you are out of bed in the morning, your bracing begins for the day. Normal daily activities that include sitting, standing, and walking without an external load will warrant a 1-4 level of bracing. Start moving heavier loads, and the need to brace should rise in a linear fashion. My case of the walking blues was nothing more than being actively lazy, but life instantly got better when I braced myself!
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