The Draw in Maneuver vs. The Abdominal Brace
The draw-in maneuver (hollowing) is commonly taught as a technique to activate the abdominals in order to stabilize the spine. In reality, this not a very effective technique for achieving spinal stiffness for a few reasons.
First, drawing in the abdominal wall (belly button towards the spine) activates the transverse abdominis in isolation. In order to draw-in, the abdominals must be nearly inactive. Weakening of the abdominal muscles certainly cannot support stability for the spine. This is one of the reasons pilates is NOT the best choice for exercise.
Second, isolating any one abnominal muscle could never yield more stiffness than activating the entire abdominal wall. This is why “bracing” is a much better technique to enhance stability.
“Bracing” is achieved not by drawing in or pushing out but rather my a simple co-contraction of the abdominals. We will commonly cue, “brace the abs as if you were getting ready to get punched”. With MMA guys, we need to be careful of this cueing because they may get into “fighting posture”. Fighting posture is bad posture for exercise (hunch back).
Bracing also activates the extensor muscles which acts as a “natural” weightlifting belt to offer more support. Along with the “natural belt”, the obliques and rectus abnominas offer stability as supporting “guys wires”.
Stuart Mcgill has crushed more spines in his lab than anyone in the world. He has proven over and over again that drawing in the abs under significant load will result in buckling of the spine. I’m on Stu’s side 
DN
This is quite a confusing subject for me. When it comes to weight lifting i can see how bracing is the right technique but what about in terms of rehabilitation?
For example, i was led to believe that the drawing in maneuvre has been successful in a lot of lower back pain cases when used in conjunction with basic exercises like the Sahrmann exercises.
The reasoning i hear is that transverse abdominus can be inhibited through injury, and drawing in may be the initial step to facilitate it.
Would a combination of both not be a viable option? I.E. drawing in in the initial rehab stages and bracing for proper resistance work?
According to McGill, teaching someone (even in a rehab environment) the draw in to stabilize the spine is teaching the wrong motor pattern from the get go.
The research has shown a small delay in activation of the TVA in some back pain people but….. many other muscles show a delay also. The focus should not be on one single muscle but rather on the co-contraction of all the muscles to stabilize the spine.
I hope this helps.
This is where the whole concept of rehabilitation versus performance enhancement gets a bit confused. Not because any one argument is wrong but because most people are not measuring the correct things in the first place.
Mike Boyle has an interesting chapter in his book "Designing Strength Training Programs and Facilities" that might help explain things better than i every could.
That book was written about 4 years ago. I am pretty sure Mike doesnt teach the draw in method anymore. The core chapter is outdated…… Mike does not do many of those things anymore.
Its one of my favorite books though.
last week our class held a similar talk about this subject and you show something we have not covered yet, appreciate that.
- Kris