What High and Tight Means

High: Chest tall, spine neutral, rib cage stacked over the pelvis
Tight: Core, glutes, and lats engaged without holding your breath

Think strong and ready, not stiff or tense.

How to Do It

1. Brace the core
Imagine someone’s about to poke you in the stomach. Tighten like that, not a crunch.
2. Exhale slightly, then hold tension
This sets your ribs down and keeps your lower back from arching.
3. Squeeze glutes lightly
Just enough to stabilize the hips.
4. Pack the shoulders
Pull them down and back a touch, engaging your lats.

When It Matters Most

Squats & deadlifts: Protects the spine and improves power
Overhead lifts: Keeps ribs from flaring and shoulders stable
Planks & carries: Builds real-world core strength
Running & jumping: Improves efficiency and reduces injury risk

Common Mistakes

Over-bracing so hard you can’t breathe
Flaring the ribs high instead of stacked
Squeezing everything all the time (wastes energy)

Simple Cue That Works

Brace, breathe, move.