FitnessReport:
Abs Out? Abs In!
Today, there is much confusion regarding proper use of theabdominal wall, especially during resistance training or heavylifting. Currently, there are numerous organizations andcoaches who instruct their students to
push their abdominals out
while passing through the sticking point of a lift. This isencouraged both with, and without the use of a weight belt.The technique of pushing the abs out during a lift may be morefounded in tradition than current anatomical knowledge. In thisarticle, I will present an anatomically based explanation forproper abdominal wall function during resistance training andwill use the squat to help demonstrate.
ACTIVATION OF THE ABDOMINALWALL
A deep diaphragmatic breathshould be taken prior to initiationof the squat or any other heavylift. This results in contraction andsubsequent lowering of thediaphragm into the thoracic cavitywhich pushes the organs downand out onto the abdominal wall.Inhalation causes the diaphragmto drop from its resting position(shown in blue) to a positionrepresentative of inhalation, whichcauses distention of theabdominal wall. This results in theumbilicus moving away from thespinal column.
After a full inhalation is achieved, thetransversus abdominis (TVA) should be activated. Because thefibers of the TVA are horizontal with respect to the spine, whenactivated, it causes the umbilicus to move toward the spine.This inward movement is critical for the following reasons:
1. When the TVA is activated, the internal organsare compressed which creates intra-abdominalpressure. Although current research indicatesthat intra-abdominal pressure may not be assupportive as previously believed, TVAcontraction creates what is referred to as
hoop tension
.2. The hoop tensioncreated by the TVAdrawing inwardagainst the relativelynon-compressibleviscera creates asegmental stabilizingeffect on the lumbarspine. The TVA pullslaterally on thethoracolumbar fascia(TLF) and becausethe TLF attaches toboth the spinousprocess and thetransverse processes of each lumbar vertebra,activation of the TVA serves to stabilize eachvertebra.3. The erector spinae musculature are housed in afascial envelope which is stabilized when theumbilicus is drawn inward. When the erectorspinae muscles contract within this relativelynon-expansible envelope, pressure is exertedagainst the fascia, which produces an extensionforce on the forward bend or flexed spine. Thisis referred to as the
Hydraulic Amplifier Mechanism.
There is also speculation, thatactivation of the TVA in concert with the otherstabilizer mechanisms mentioned here actuallyproduces a slight extension effect on the spine,which has been called
thoracolumbar fascia gain
.
As you descend in the squat, the line of gravity relative to theload gradually moves forward which creates a progressivelygreater flexion moment on the lumbar spine. Something youmay have experienced while squatting is that, as you progresstoward the sticking point, there is greater load placed on yourback. This requires a concomitant increase in stability toprevent unwanted compression, torsion and/or sheer of thespinal structures.Up-regulation of theinner unit muscles(diaphragm, TVA,multifidus and pelvicfloor) will be necessaryto adequately stiffenthe spinal column toprotect the jointstructures of the spinefrom injury. Based onextensive observations,I propose that, whenlifting at highintensities, thediaphragm (being alarge, strong muscle)contracts with enoughforce to push theviscera downward.Because the viscera
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