Page 98 - Safe Wrestling

Rok Vatovec, Marina Dobnik, and Matej Plevnik

Table 6.3 Learning Abdominal Bracing Techniques
Starting Stand or sit with your feet hip-width apart. The arms rest naturally
position alongside the body and the trunk is upright.
Execution Focus on the abdominal muscles. Activate the muscles of the entire
‘corset’ around the lumbar spine; rather than pulling the abdomi-
nal wall markedly inwards, create tension throughout the whole ab-
dominal cylinder. A useful cue is to imagine that someone is about
to punch you in the abdomen and you want to brace with your trunk
muscles to absorb the impact. The method is barely visible exter-
nally, while the deep trunk and back muscles, the pelvic floor mus-
cles and the stabilising muscles of the rib cage are active, generat-
ing pressure from all four sides of the trunk. Do not hold your breath
during execution; breathing should remain even and relaxed.
Volume Maintain the active bracing position for 10–30 seconds and repeat
theexercise2–3 times.
Purpose Simultaneous activation of the rectus abdominis and transversus ab-
dominis muscles in the anterolateral abdominal wall.
Notes Adapted from Dobnik and Šarabon (2021).

taught using simple static positions with low mechanical loads (supine,
quadruped, sitting, and standing positions). In these positions, the ath-
lete learns to perceive tension within the deep trunk musculature and
maintain a stable posture without compensatory movements involv-
ing the thorax, shoulders, or pelvic girdle. Once basic control has been
established, abdominal wall activation is progressively transferred in-
to dynamic tasks (e.g., sit-to-stand movements, lunges, and squats)
and, ultimately, into sport-specific movements characteristic of combat
sports (e.g., strikes, blocks, and changes of direction) (Alecu et al., 2025).
Throughout this progression, the primary principle is to prioritise fewer
repetitions with appropriate control rather than a greater number per-
formed with loss of stability or movement quality (Smrcina et al., 2022).

Stabilisation of the Shoulder Girdle (Scapular Control) During
Striking, Throwing, and Defensive Actions
The shoulder complex is exposed to substantial mechanical loads in
combat sports due to repeated striking, throwing, and gripping actions.
Poor scapular control or inadequate stabilisation of the shoulder girdle
may contribute to overuse conditions and common injuries such as rota-
tor cuff tendinopathy, subacromial impingement syndrome, and gleno-
humeral instability or dislocations (Kibler et al., 2013). Consequently, the

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