Deadcember: Intra-abdominal Press

We’ve come to the final week of Deadcember, and I’m excited to talk about my favorite—and probably the most important—concept when it comes to deadlifting: intra-abdominal pressure (IAP). If you’ve been following along with us, you’ve likely heard us talk about belly breathing and IAP before, but today, we’re diving into why this is so essential for a successful and safe deadlift.

Intra-abdominal pressure is key to creating stability in your spine. Without this pressure, your spine can’t properly support the heavy loads you’re lifting during a deadlift, leading to potential injuries. When we’re deadlifting, we want to make sure we’re protecting our spine from injury by preventing it from rounding too much or overextending.

Injuries, like disc bulges or PARS fractures, often occur when the spine either rounds forward too much (flexion) or arches excessively (overextension). But when we create intra-abdominal pressure, we allow ourselves to flex slightly without overloading the discs and without putting too much strain on the low back. This pressure acts like a protective brace, providing stability and support while still allowing you to perform the hinge movement.
 

Why Breathing Is Key to Deadlifting

Breathing might seem boring, but it’s incredibly important when it comes to supporting your spine during heavy lifts. The act of belly breathing creates pressure in the front of your abdomen, which helps stabilize your spine and allows your back muscles to focus on what they do best—supporting the body during the hinge.

When you breathe properly, you’re essentially creating a “sandwich” of pressure in the front of the body and muscle engagement in the back. This allows the low back muscles to work less hard while still providing the necessary support for a strong, stable lift.
 

Real-World Benefits of Proper Breathing

The great thing about deadlifting is that it trains the body to properly engage IAP, which then translates to everyday activities. Whether you're bending over to put on socks, picking up groceries, or lifting a child, your body will naturally engage the same breathing technique and stability, protecting your low back and making those movements feel more effortless.

For those with low back injuries or who are recovering from them, deadlifting can be a great way to reintroduce proper movement patterns and support the spine with the added tension of weight. It’s a natural movement, and when done with proper breathing, it strengthens your spine and builds resilience.
 

Breathing to Relax and Recover

After all the deadlifting you’ve been doing this month, it’s normal for your back muscles to feel a little sore. But don’t overlook the power of breathing—it’s not just for lifting! Proper breathing can help relax those muscles and alleviate soreness, while also continuing to support the stability of your spine. When you focus on IAP, you’re not just lifting heavier weights, you’re also building a stronger, more resilient spine over time.