This is a movement my friend Dominic Morais showed me to teach me to brace. I credit it with adding a full 100 pounds to my squat in just 3 months. Now, keep in mind that I already had the strength to squat that much, but I was unable to demonstrate that strength due to my inability to brace. It's not completely magic! That said, if you have similar struggles, I think you'll find this one very beneficial. How to perform it:
- Set up in the quadruped position with your feet against a wall.
- Squeeze your abs as best as you can, and take a deep breath low in your belly and push out against that ab wall.
- Have someone put a medicine or yoga ball behind your butt, and shift your weight backwards slightly to keep the ball in place against the wall.
- Hold that position for max time.
