Having a strong brace is important for lifting heavy weights. It is a critical part of CrossFit, powerlifting and weightlifting. Not to mention just life. We use bracing when we move couches, pick up our kiddos etc.

Weightlifting belts are a performance aid that really helps us to create stiffness through our midline to lift more as well.
We did an entire video on it on our YouTube channel.

Knowing HOW to brace and use a weightlifting belt though is super important for our pelvic floors AND our performance. 50% of women pee when they lift heavy weights.

That is a massive number! But there is things we can do about it. We break it all down in this week's podcast episode

If youre interested in learning specifica considerations for returning to bracing postpartum, check out our Barbells after Babies Webinar free.

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When you're passionate about Olympic weightlifting, pregnancy doesn't mean you have to abandon the barbell—it means learning to adapt with intelligence and awareness. Christina Prevett breaks down the crucial modifications that keep both mom and baby safe while preserving hard-earned technique.

The conversation explores four key considerations every pregnant weightlifter needs to understand. First, contact points and bar path must adapt as your baby bump grows—not because contact is dangerous, but because forcing traditional positioning can develop technical habits that are difficult to break postpartum. Second, the speed and depth of squats require personalized modification based on how your changing body feels in these positions. Third, setup positions from the floor may need elevation or stance adjustments to accommodate your growing belly. Finally, breathing strategies can shift from traditional bracing to continuous exhales that maintain core stability while respecting pregnancy physiology.

What makes this episode particularly valuable is the practical postpartum guidance. Christina explains why technique, not strength, becomes the limiting factor after delivery. The dramatic shift from pregnant to non-pregnant happens rapidly, leaving many athletes feeling disconnected from their body awareness. Starting with empty barbell work becomes crucial for proprioceptive retraining before adding load.

Special attention is given to C-section recovery, with innovative modifications like the "no contact snatch" that respect surgical healing while maintaining training consistency. The guidance extends to belt use timelines and core rehabilitation approaches that transfer directly to barbell performance.

Whether you're planning a pregnancy, currently pregnant, or navigating postpartum return, this episode provides the blueprint for maintaining your weightlifting practice safely through all phases of motherhood. Ready to keep the barbell in your life through pregnancy and beyond? This is your roadmap.

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You can also follow us on Instagram and YouTube for all the up-to-date information you need about pelvic health and female athletes.

Interested in our programs? Check us out here!

Christina Prevett shares powerful insights about pelvic floor issues in the military and advocates for better awareness and support for female service members. She connects her personal experience using exercise as a coping mechanism during difficult times to the importance of movement for pregnant and postpartum women's mental health.

• One in three female service members experience pelvic floor or genitourinary complaints
• Military physical testing and duties place significant demands on the pelvic floor
• Six key gaps exist in military support: lack of education, stigma, toilet access during deployment, urge suppression, menstrual cycle management, and pregnancy/postpartum fitness
• Research shows high-strain activities like paratrooper training can change vaginal wall mobility even in women who haven't given birth
• Pelvic floor issues can be categorized as "not strong enough," "not coordinated enough," or "too tight" syndromes
• Sexual trauma in military settings may contribute to pelvic floor dysfunction
• Building resilience through proper mechanics and individualized rehabilitation is key for returning to duty after pregnancy
• These principles apply broadly to women in physically demanding occupations beyond the military

I hope you found that interesting. If you have any other questions or comments, let me know. Otherwise, have an incredible week and I will talk to you all next time.

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Revolutionary new research is transforming how we approach postpartum exercise, and it's about time we talk about it. The 2025 Canadian guidelines for physical activity throughout the first year postpartum have finally been published, and they're challenging outdated restrictions that have limited new mothers for generations.

As a pelvic floor physical therapist and researcher witnessing this paradigm shift firsthand, I'm sharing the ten key points from these groundbreaking guidelines that prioritize both physical and mental wellbeing. From encouraging early light activity immediately after birth to debunking myths about waiting 12 weeks for running, these evidence-based recommendations create space for women to trust their bodies and progress at their own pace.

The guidelines take a refreshingly holistic approach, acknowledging that the postpartum period presents unique challenges that might make exercise difficult. Rather than imposing rigid timelines, they advocate for individualized, symptom-based progression and emphasize that some movement is better than none. Most importantly, they recognize the critical role exercise plays in mental health recovery—something I experienced personally during my recent miscarriage journey, where running became my emotional lifeline. This research confirms what many mothers have intuitively known: movement matters for our minds as much as our bodies.

Curious about how these guidelines might change your approach to postpartum fitness? Download the full document from the British Journal of Sports Medicine website and join the conversation about reimagining recovery after childbirth. Share your thoughts and experiences—I'd love to hear how you're navigating your own return to movement!

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Cesarean birth requires thoughtful rehabilitation, but the old advice of extended bed rest is outdated. As a pelvic floor physical therapist who's competed in CrossFit and weightlifting through pregnancy and postpartum, I'm sharing evidence-based guidance for early C-section recovery and return to movement.

Surprisingly, research shows that appropriate movement soon after surgery actually reduces complications. Just as patients who undergo heart surgery are encouraged to walk the same day, C-section recovery benefits from gentle, early mobilization. Using a pillow to splint your incision can make those first movements more comfortable, though some discomfort is normal and expected.

Between 2-6 weeks postpartum, you can progress to bodyweight exercises in neutral positions - think glute bridges, gentle squats with baby, and seated upper body movements. These often feel better than extended walking during early recovery. Throughout this phase, we watch for clinical signs to guide progression: sharp pain, increased redness, or signs of infection indicate a need to scale back.

The emotional component of cesarean recovery deserves equal attention. Many women experience complex feelings when looking at their scar, especially if the surgery wasn't planned. While everyone emphasizes that "a healthy baby is what matters," it's completely valid to process your feelings about your birth experience and changing body.

Around 4-6 weeks post-surgery, gentle scar mobilization becomes important, though surprisingly, there's zero research on this despite it being standard clinical practice with excellent results. After six weeks, we can explore movements beyond neutral positions - gentle extensions, rotations, and side bends - to prepare for the full range of movements required in daily life and physical activity.

Ready to reclaim your strength after cesarean birth? This episode provides the framework to guide your individual journey back to the movements you love.

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Traditional postpartum exercise guidelines are being dramatically rewritten thanks to groundbreaking new research. As someone who contributed to this international Delphi study, I'm buzzing with excitement about what these findings mean for new mothers everywhere.

The study's most revolutionary conclusion? For typical postpartum recovery, there are no absolute contraindications to returning to exercise. That mandatory six-week wait for medical clearance—the one that keeps countless new mothers sidelined while their bodies decondition—may not be necessary after all. This shifts our entire approach from restriction-based to empowerment-focused.

Equally significant is the study's position on pelvic floor sensations. Those feelings of heaviness, pressure, or even mild leaking that many experience postpartum aren't red flags requiring medical intervention before exercise resumes. They're expected parts of recovery, similar to how we'd approach rehabilitation for any other body part. Just as I'd encourage someone recovering from a shoulder injury to work through some discomfort to rebuild strength, postpartum bodies benefit from gradually challenging those healing tissues.

The research has led to the development of a new screening tool—the GAQ Postpartum questionnaire—which fitness professionals can use to guide appropriate return to activity. This represents a shift from arbitrary timelines to individualized guidance, giving women "navigational buoys" instead of blanket restrictions.

For those interested in diving deeper, the paper is available as open access on the British Journal of Sports Medicine website (published March 7th). And stay tuned for comprehensive return-to-exercise guidelines coming in April, which will further transform maternal healthcare approaches.

This research validates what many of us have observed clinically—that women's bodies are incredibly resilient, and with the right support, they can safely return to movement earlier than previously thought. How might your postpartum journey have been different with these evidence-informed guidelines?

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The shame and fear surrounding postpartum symptoms have gone unchecked for far too long. As a pelvic floor physical therapist and athletic mom, I'm here to dismantle the myth that leaking, coning, or feeling heaviness means you've done something wrong or caused permanent damage.

When we rehabilitate any other body part, we deliberately provoke symptoms within reasonable limits to build strength. Yet somehow, we've created a culture where postpartum women are told to avoid anything that triggers the slightest symptom—a standard that would be considered absurd in other rehabilitation contexts. Your symptoms aren't failures; they're valuable feedback about your body's current thresholds.

Think about it: you wouldn't expect to be symptom-free while recovering from surgery, so why do we place this impossible standard on postpartum bodies? Recovery isn't linear. You'll have good days and challenging days, but what matters is the overall trajectory of improvement. When you haven't jumped for 10 months, your body needs time to recalibrate—your center of gravity has changed, your joints feel different, and your pelvic floor must relearn how to respond.

The real issue isn't about avoiding symptoms but understanding your personal comfort with them. Some women don't mind a little leaking during runs if it means maintaining their fitness routine, while others prefer a more conservative approach. Problems arise when there's a mismatch between your risk tolerance and your healthcare provider's outlook. If you're ready to push boundaries while your provider focuses only on restrictions, it creates unnecessary frustration and shame.

Remember: you're making decisions with the information available to you right now. If symptoms appear, you haven't ruined anything—you've simply discovered where your current threshold lies. And I promise that threshold will change as you heal and strengthen. Want to feel empowered rather than fearful in your postpartum fitness journey? Subscribe to Barbell Mamas for guidance that respects both your body's needs and your athletic goals.

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Don't miss out on any of the TEA coming out of the Barbell Mamas by subscribing to our newsletter

You can also follow us on Instagram and YouTube for all the up-to-date information you need about pelvic health and female athletes.

Interested in our programs? Check us out here!