đŸ˜€ Breathe & Brace — The Strength Multiplier Most Guys Skip

PLUS: 3 moves to master 360° bracing in 5 minutes

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Michael Pender & Ryan Engel
September 10, 2025

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TODAY’S LEVEL UP:

  • Coach’s Corner: Breathe & Brace — The Strength Multiplier Most Guys Skip

  • Skill Drill: 3 moves to master 360° bracing in 5 minutes

  • Question from Our Readers: Why does my lower back tighten during squats & presses?

  • Fit Trivia (80s/90s Blockbusters): Which 80s classic hid strength training inside house chores?

Breathe & Brace — The Strength Multiplier Most Guys Skip

If your lifts feel wobbly, shoulders cranky, or back “iffy,” it’s probably not the program—it’s your bracing.

What to do (every rep):

  1. Inhale through the nose into the belly and sides (360°—not chest).

  2. Lock it down by gently tightening your abs like you’re about to be poked.

  3. Move the weight while maintaining that pressure.

  4. Exhale through pursed lips near the sticking point or on the way up—then reset.

Better bracing = more stability, safer joints, stronger reps.

FROM RYAN’S DESK

Your body, your energy, your confidence—they’re all the byproducts of choices you’ve made. Excuses won’t change your reflection, but ownership will. Step up. Take full responsibility. The man who owns his actions owns his outcome.

Skill Drill: 5-Minute Bracing Primer

  • Crocodile Breathing (1 min): Lie prone, hands under forehead. Inhale into the belly so the floor “pushes back.”

  • Bear Plank Holds (3×20–30s): Knees hover an inch off the floor; breathe 360° without losing position.

  • Goblet Squat “Breath-Lock” (3×5): Inhale/brace at the top, descend under tension, exhale on the drive up.

Do this before lower-body or pressing days—your lifts will feel immediately tighter.

Question from Our Readers

“Why does my lower back tighten during squats & presses?”

– Ralph, 51, from Phoenix

Common culprits:

  • Losing the brace: Ribs flare, pelvis tilts, back takes over.

  • Shallow chest breathing: No abdominal pressure = no stability.

  • Rushing the setup: Feet, grip, and breath not locked in.

Fix it with: 360° nasal inhale → brace → controlled descent → exhale on effort. If needed, try heels-elevated squats, front-loaded goblet squats, and add hip/ankle mobility post-lift.

Fit Trivia (80s/90s Blockbusters): Which 80s classic hid strength, mobility, and patterning work inside everyday chores like “wax on, wax off” and “paint the fence”?

Answer: The Karate Kid (1984)! Mr. Miyagi turned chores into technique and endurance training long before “functional fitness” had a name.

Ryan Engel, Intl. Fat Loss Coach

Ryan is a leading fitness coach and one of the most known professionals in the space.

He specializes in Body Recomposition and visual body aesthetics and has reached millions worldwide with his powerful messaging. He brings a unique, non-nonsense, yet sophisticated approach to body change.

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Publisher: Ryan Engel

Editor: Michael Pender

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