Common Lifting Mistakes Part 2: Bearing Down on the Pelvic Floor

Stop bearing down when lifting. Learn how to protect your pelvic floor with better breathing and core bracing techniques.

When it comes to lifting weights, form matters not just for strength gains, but also for protecting your body long-term. In Part 1 of this series, we talked about over-thrusting the hips. Today, let’s dive into another common mistake: bearing down.

What is Bearing Down?

Bearing down happens when you hold your breath and push pressure downward into your pelvic floor as you lift. Think of it as the opposite of engaging and lifting your core. Instead of support, you’re creating force that strains the pelvic floor.

For many women—especially those who are postpartum—this can show up as:

Leaking urine when lifting heavy
A feeling of heaviness or pressure in the pelvic area
Lower back discomfort
Difficulty building strength safely

Why is Bearing Down a Problem?

Your pelvic floor works like the foundation of your core. When you push down on it repeatedly, it can:

Weaken over time
Contribute to pelvic organ prolapse
Limit your ability to lift heavier and get stronger

Simply put, bearing down isn’t just a minor mistake—it can hold you back from making progress and even cause long-term issues.

What to Do Instead

The good news? With a few adjustments, you can fix this mistake and protect your pelvic floor:

Exhale on the Effort – Breathe out as you lift the weight. This helps keep pressure from pushing downward.
Brace Your Core – Think of gently zipping up your abs instead of pushing out or down.
Stay Aware – If you notice leaking, heaviness, or discomfort, it’s a sign to reset your breathing and bracing technique.

Final Thoughts

Strength training should build you up, not wear you down. By learning how to exhale and brace properly, you’ll not only avoid pelvic floor issues but also get stronger and feel more confident in your lifts.

👉 Did you miss Part 1 on over-thrusting the hips? Read it here.

And if you’re unsure whether you’re lifting in a way that supports your body best, my coaching programs can help you learn the right strategies for your goals.

Categories: : Breathing, Deep Core, Pelvic Floor, Workouts