How can I get stronger?

^ The million-dollar question that runs through every lifter’s mind multiple times a day ^

We spend a lot of time researching the best knee sleeves, belts, wrist wraps etc… to help us lift the most amount of weight possible and optimize our training…why not consider a pair of briefs? They’re traditionally used by multi-ply lifters in training and competition but when you take a step back and look at them as a tool, they’re not that different than say a slingshot. Everything boils down to intent; the way you use the equipment, whatever it may be, determines the benefit you’ll get from it.

Okay, I think I’m starting to get it now, Amber… but how?

If you’ve paid any attention to how athletes at the Dirty Gym train, you’d notice that a lot of us train in briefs; even the raw lifters, Olympic weightlifters, and Strongman folks. We get a lot of questions about the method behind this madness, so I’m here to address them! The big “why?!” and “how?!” questions. It can seem unconventional to a traditional raw lifter but there are a lot of benefits you can gain from incorporating a basic pair of multi-ply briefs into your training protocol. 

Overload

If you’ve ever done reverse band work, the concept of using briefs for overloading is similar. It allows you to supra-maximally load whatever lift you’re doing (likely the squat/box squat) which increases your neural drive, musculoskeletal stress, and stimulates those neural adaptations responding to maximal energy and strength output. In non-nerd language...you are training your brain to handle heavy weight and your brain tells your muscles what to do which develops strength and power in that movement. There is a clear carryover to this for any of the raw lifts meaning when you step on the platform and you have been incorporating overload training, you’re much less likely to be surprised or spooked with how heavy that bar feels on your back because you’ve already felt it. 

Motor Patterns & Form

One of the biggest concerns I’ve heard that deters raw lifters away from incorporating gear is that the form is drastically different. It’s understandable that a raw lifter wouldn’t want to jeopardize their form by incorporating a new movement that could be confusing, I get that, but the reality is that you’re not going to box squat in briefs once or twice a week and then forget how to do a raw squat. If that has happened to you, please message me because you need some help, boo. I do sympathize with that logic BUT only for beginners.

For the purpose of this write-up, I’m just going to use the squat to compare because that is where you’ll get the most carry over when incorporating equipment. (Disclaimer* I would never recommend shirted benchwork for a raw lifter for overload purposes because the movement is just too drastically different and there are a lot more risks involved in that. It’s better to just stick with a slingshot or reverse band work unless you plan on crossing over to equipped lifting). The form is different from a raw squat ie. your stance is wider, less ankle, and knee flexion, and you’ll likely have a more accentuated hip hinge. Check out Casey’s article on transitioning from raw to equipped lifting for more in-depth details on what to expect in that circumstance. 

1. Biomechanics you can expect to improve from squatting in briefs that have great carry over to your raw lifts:

   1. Bracing. 

   2. Rooting and balance. 

   3. Hip hinge. 

   4. Stability. 

Hypertrophy

Hypertrophy sometimes gets overlooked with consistent overload. I get it, when you go heavy in a training session and you’re a powerlifter, your initial thoughts are probably never “man I’m gonna get so ripped from this!”. This isn’t necessarily the bodybuilding type of hypertrophy where we’re trying to get big and shredded but it's the process of putting on muscle. Personally, one of the first things I noticed when making the transition from raw lifting to multi-ply, was the amount of muscle I was putting on specifically in the posterior chain. It’s no secret that in order to get big you have to lift heavy (and eat but that’s another much longer article); wearing briefs is a way to accomplish that without overtraining and while also mitigating injuries. This is an obvious benefit to any raw lifter and including briefs into 

Confidence & Patience

Recovery & Injury Prevention. 

It’s fun! 

We’re in the business of lifting as much weight as we possibly can so it’s naturally a fun rush when you get to handle weights you wouldn't normally handle in your raw training. 

Okay, I’m sold. How do I add this into my training?

Ideally, you would put brief work into squat sessions where your focus is dynamic effort so you can use them to overload and also get the volume to develop the strength and speed necessary to benefit you in the raw lifts. You can also deadlift in briefs (sumo) but the carryover is likely going to be hip protection vs. overload strength development because briefs don’t provide nearly as much support in the deadlift as they do the squat. Most of the DG coaches and trainers have done this themselves in their own training and have tailored programs to athletes who want to incorporate briefs. How you go about putting this into your program is going to vary person to person, which is why I recommend getting with a coach to help you craft that program and help you stay safe while doing it.

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