How To Breathe & Brace When Lifting Heavy (SQUATS, DEADLIFTS, & OLYMPIC LIFTS)
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- Опубліковано 7 чер 2024
- Learn how. to maximize your technique quality and lift more weight all by perfecting your breathing and bracing!
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Daren needs a raise, he's got to be the only person I've seen who is able to stand silently to the side without ever looking awkward.
He's not a human
true lol
As a Respiratory Therapist I approve any and all diaphragmatic breathing techniques!👌🏾👍🏾
Historically speaking, I've half-assed squats & core exercises - these techniques are great
Fellow RT myself, I agree
And as a Sport Scientist myself, I approve it too. Wearing blue shirt is great for respiratory. #Blue sky
Ismael what is a respiratory therapist? And when do we consult one?
What about umbilical hernias?
As a breathing coach I really enjoyed your explanation of IAP. I’d love to see a video on breathing under a brace (cueing inhale/exhale) and how to cue the pelvic floor during lifting.
Thank you for the suggestionI would love to see that as well.
I would love to see a video on this topic too!
This!
I would love that too
Yes agreed!
I find doing body weight squats while holding a kettle bell out in front helps to learn how to brace the core. Its amazing how much easier the ascent is when you're bracing.
Kettle bell squats then
BY FAR, THE BEST VIDEO ON BREATHING AND BRACING!!! THANK YOU!!
Thanks Doc, you’re a blessing for everyone!
I’ve started binging a lot of your videos, appreciate all your free knowledge man 👏🏽 the hip and ankle mobility videos have been so freaking helpful. One love 🤙🏽
Wow I can’t thank you enough for this information, I appreciate your dedication to sharing this awesome content!!!!!! Thanks so much!!!!
this is dope man. keep it coming. i've been squatting for a long time but it always leads to injuries. your channel has helped teach me the importance of the IAP and i've spent a lot of time this year to learning the basics correctly this time and i've seen a huge change in my lifts, especially squat -- i don't have painful sessions anymore! also high bar ftw :D
What does ftw mean?
@@LiamDouglas-ft7xh for the win
@@asheverything6782I thought it meant fuck the what.
Exactly what I've been looking for. Legend 💪 🙌
I should've learned this 15years ago...😢😢such a wonderful world we're living in
Great Video Dr. Aaron. For Romanian deadlift I breathe in & brace at bottom, at top breathe out and repeat. Have a great day 🙌🏋️♀️👏
This is what I'm looking for 🔥
Thnku for this useful information Sir 🙌
Love your squat mechanics vids 💕 Thanks again, Dr 🙏🏻
This is amazing doc. Thanks a ton!
Dude you explain things the best 👌
Awesome video!! Thank you 🙏🏻
You’re welcome! Glad you liked the video!
Great video!!!
Thank you!!
Pretty sure I tweaked the FK out of my SI joint yesterday squatting. Took a year off working out and completely forgot the bracing aspect from powerlifting years past. It’s brutal and can barely walk. 😊Learned my lesson
Thats the information i want man thankz
The best way of describing “brace your core”
The reason I ordered your new book
“Take your six pack and go just outside…” yea, I may have a problem locating my six pack…
With a lowbar squat, where you're upper body is rotated a bit more forward, is there anything else to pay attention to? As bracing them becomes more difficult
Great video 👍🏼
Pure knowledge
Thank you!!!! I will keep this in mind while working out!
When needing another breath, do you just maintain tightness and repeat?
Super helpful! Do you try to brace your core (or engage) throughout the day even when not doing heavy lifts? Thinking for posture and to stabilize your lower back. I've also seen videos around bracing that say to pull up your pelvic floor - do you have any perspective on that? I found your video so much more helpful and have a hard time identifying the pelvic floor (if that is even 'good'/the right advice to get sort of abdominal pressure)
Do you exhale on your way back up?
When im pushing very hard i simply leave my airway open (no bracing) putting all my focus on the push and core stability. when i feel i need air i have a sip of it but i find i can focus way more and push really good when i starve air for a moment. i also take extreme hot baths if i keep window shut and have just slow little breathing i can sit in it for an hour just keep topping up hot water. but if i open window and breath deep i cant stay in even for 15- 20 min max need to get out and cool down feeling like on hangover.
Squat University always coming in clutch for me!
So good
Awesome info. Thanks!
P.S
Has anyone ever mentioned that you look awfully familiar to Sean William Scott aka Stifler.
Haha almost everyday on social media
Sir u r genius 👍👍👍👌
Thank you
When will be your book again avaliable at amazon?
Thank you so much Dr. Aaron, please post a video for proper breathing and bracing in pullups.
Can you please do a video about how to engage the pelvic floor during a squat or deadlift? And why it's important?
Are you referring to kegels?
But during the rep should i just hold my breath ? I find it harder to lift that way
So i have a question, when just standing still/while not performing the action itself, should i lose the brace and do it only when performing the action? Or i should always have core tight, and just breath in just before the action?
Hey! Should I be holding my breath through a whole rep then? I see many people exhale on the what up on a squat.
Ok… I understand the diaphragm breathing and bracing… but do you hold your breath when you lift them exhale at the top? Or breathe while bracing and lifting?
I recently started getting exertion headaches and I think breathing is the cause.
Daren GOMAB BRO
I'm not very good at this, got to practice!
Maybe I need that belt. Still feeling like I'm breathing only 180 and not 360 (stomach only).
Are you doing anything with your abs during this?
Thanks!
Could you Please help to check if I understand you properly, Thanks!
1, how to brace = inhale while lift the pelvic floor muscle
2, hold the breath when squat down = bracing
Thanks !
I am using the Valsalva method during all my heavy lifting. Question: Should I still be feeling sinus pressure while doing bracing and holding my breath?
Anyone know if the link allows for Canadian shipping?
Really good! Should I exhale while I am squatting down?
Never. Only when you come up.
Appreciate the video. How would you recommend excelling? Does it matter if you breathe through your nose or mouth?
I feel more tension in my core when I inhale through my mouth.
I also want to ask the author or get other people's opinions on this matter.
is there a difference breathing from the mouth or nose? is it one better than the other one?
Seems like I wasn't even bracing at all in my life before, i can finally feel my obliques
When are you supposed to exhale?
I can breath and brace so well in my living room...but not so much under the actual barbell.
Then take the barbell to your living room. PROBLEM SOLVED.
what is the opening track ? Sounds good
hey, all of it is good, but can bracing cause a hiatal hernia? , also is bracing and valsalva maneuver the same thing?????
Anyway of mitigating head pressure caused by this bracing?
Hello do you need to hold your breath during the whole life because I have hard time to keep the brace going if I try to breathe. Thanks
Hi great video but how about breathing out?? How and when?? Sounds a bit silly but this is just one part of the breath.
As a regular person with no accrediting certificate, I approve.
All these information is redundant. if you can answer these following Questions your viewrs would thank you and I immensely.
1.How much air should you be holding in your stomach? full breath? little? as contraction of stomach or..?
2 . When stand up, should you exhale and inhale ?
3. I was told you by few, you exhale and inhale like you push up! that is impossible for me, but some people do.
I see youve been learning from the dark side strength guys.
Or Alexander Bromley (who gave credit to dark side strength).
That is where the ribs down cue comes from.
All else aside though it was better than the athlean x reverse valsalva breathing, and not bracing.
That he dug out from ancient bodybuilding books that were trying to find a way to reduce the waist, and still lift heavy.
Does tensing pelvic floor muscles increase intra-abdominal pressure? Is that worth doing for big lifts?
You mean tightening them like doing keygel?
I have heard not to do that whel holding your breath as it riska hernia but i would like to know more information.
Hi Aaron, I'm interested that you referred to the role of the pelvic floor in strength and stability, but you didn't talk about active bracing of that muscle group. Few people want to talk about it, but I've learned that incontinence, prolapse and hemorrhoids are common among weightlighters - that vulnerablility to these problems is increased by deep squats in a wide stance with weights. There are trainers who teach bracing of the pelvic floor throughout squats and other trainers who teach bracing of the pelvic floor when exhaling and standing up. And still more who don't talk about this at all. What is the best practice in your view?
I would also be interested in a video about pelvic floor with heavier lifting. In previous pelvic floor training I've done, the training is the knack, or blow before you go. Essentially, the cue would be to exhale as you come up from a sit or a squat to activate the PF. Now that isn't in a heavy lift, but how do you combine firing your pelvic floor with bracing/ holding your breath in a squat with a heavier load?
Are you referring to doing kegels while lifting?
@@StrongbyLee in effect - yes.
Can anyone clarify. At the moment that you brace your core, are you also holding your breath? If you're supposed to breathe while bracing, l find that maintaining the strong brace is compromised.
It happens exactly the same to me!! I wonder the same 😩😢
Thank you so much for this video, I have been breathing backwards for years 😬. I bought the breathing belt to break that habit
while doing the squat, are you exhaling or holding your breath--- newbie here
Do you hold your breath all the time while bracing the core?
Step 1 learn diaphragm breathing (not chest/lung breathing)
Step 2 always use your nose to inhale (not your mouth)
Step 3 use these two techniques to fill your stomach with as much air as possible
Step 4 now brace as you would when someone is about to punch you in the abdomen (and never brace with your lower abs or that region in particular, thats how you get testicular hernias, always brace from the diaphragm/upper ab area)
Do you hold your breath when you breath??
Hello there, I"d like t do squats everyday for improving my strength, power and fitness.
What program should I follow?
How many sets, reps and load should I do?
Thanks in advance.
Lol why am I struggling so hard with this. I don't know if I'm doing it right or not 😂
It's very hard to do if you have never done abdominal breathing before because we used to breathe with our chest
What is the delivery time? I live in California
Thank you very much for this detailed explanation sir. Was very helpful, going to try it out every time for compound movements.
Is It better to inhale with your nose or mouth?
I'm not sure when you breathe out and take a new breath? I find myself blacking out when I use this technique. Please help. Coaches say that blacking out is normal or ignore my problem?
Hello doctor,
I've struggled a lot with high arch feet and I start fixing my ankle flexibility because it's limited because of the high arch but I'm afraid it won't work because I guess it's the arch feet is the problem not making me able to do a normal squat, I searched for exercising for fixing this problem and I didn't find something nobody talking about them so doctor is there exercises or something could help ?
How is the diaphragmatic breathing different from belly breathing if you're still trying to breathe to push the fingers out? Isn't that pushing your stomach out? I'm not understanding the difference
3:29 does stiffen mean contract?
How about lighter sets (60-80% of your 1RM), should you breathe and brace any differently, because it seems like you would be using too much energy and gas out before the set is over.
I find it’s helpful to hold my breath for more than one rep in such cases
Can i use the weight lifting belt even if i have an umbelical hernia? Hope to hear u soon.. Thank you
yes you can - there are hundreds of clients that have seen instant benefit with umbilical hernia
Thanks for a great post. My question is Do you use this techique only when heavy lifting or is it better generally to use it in everyday life and other workout activities?
I can tell you from experience that it's great for bracing yourself for a heavy lift, and good for any physical activity which includes spine stabilization or flexion (picking up things, carrying things, bending over...). I would recommend having a tight core during all exercises, since it prevents injury and promotes core stability. I learned an amazing cue to help activate the bracing properly: just take in a big breath, and then a very quick sip of air, like a cough but with reversed air flow. This activates the reflex that tightens the obliques and lower abs automatically.
@@TheXxmadmanxxkkk thank you very much for sharing your experience. And since it is so good, I will definitely try to use in any daily activity. I started using this technique with my workouts and I really felt the difference. 💪
Imho you should use the breathing technique only during heavy lifts.Or did you a squat to pick up your smartphone from the floor 😉 Your spine is flexible and you should use this flexibility.
feel like i can only brace one side. could this have been the cause of my back pain on the oposite side. what would be the cause of only being able to brace one side?
Check your pelvis and ribcage position. Maybe one side is more tilted up than the other.
just to clarify: inhale through mouth than exhale through nose..is that it?
So i should make my belly bloated right ?
Inhaling and exhaling then bracing ?
Damn I get so many exertion headaches man it’s bad I threw up yesterday and I can’t workout today cuz I got another headache. I tried this and it’s still not working maybe the mroe I practice
You need to breathe with your mouth or noise? or no matter?
I mean I could do it 80 % and lower , but when i hit the 3 reps max range after the 1 maybe 2 reps ,the weight doesn't allow me to brace with the same efficiency,, anybody have a cue ??
what does it mean to "brace"?
I am not a lifter, just learning to lift a bit heavier. Are you saying he will not breath in on the way down and breath out on the way out of the squat (like I was tought)? Will he hold his breath during the lift?
Yes. Inhale BEFORE going down, hold your breath during the entire lift (or at least until you've cleared the difficult part on your way up). What you were taught is wrong and it's generally spread by hobby level coaches who supervise casuals during easy training in your local public gym.
You can do that on light stuff and endurance training like lunges and push ups but heavy stuff needs a hard brace with held breath. 2 different skills.
@@fartmaster--po4ti This. Casuals and steroid using "fitness youtubers" who just do pump workouts or try to "feel the burn" can get away with no bracing. Anyone who is trying to train hard will generally figure out very quickly that they need to hold their breath.
Yes. Inhale at the top - hold it and then don’t let it out until you get past the sticking point of the ascent which is about half way up for most people. Then repeat
@@SquatUniversity thank you. Very clear now.
I don't see the link for the bracing technique belt ! 🤔
SQUAT20 is the discount code thebreathbelt.com
50% of this video: how to breath and brace when lifting heavy
Other 50%: this belt
Do you hold your breath throughout the movement and then exhale?
That's what I'm wanting to know
You take a deep breath in at the beginning of the squat, brace your abs and descend. On the way back up slowly exhale while maintaining core stability.
"breathe into your balls"
Elliott Hulse
😂
Maybe I am doing something wrong while diaphram breathing. It makes me feel tired and dizzy very much even if I do not lift, just breath and hold 2-3 seconds.
Theseasonorg explains the whole bible God bless
lately, when squatting and bracing, i’ve been becoming very light headed at the top after my lift. is there a way i can fix this? it’s lead to major headaches and other stuff from not breathing enough
There’s a difference between bracing your core and holding your breath. Seems like you’re just holding your breath. There will be CO2 build up for sure obviously but eat more as you lift and also exhale as you get up
@@cadeanderson5102 That actually makes a lot of sense, do you have any tips to actually brace the core?
@@1ygginger748 the video explains it really well I’m still learning. I just practiced it today in my deadlifts. I actually felt less dizzy thinking of it now after my sets. How I tried was practice bracing your core but still breathing. When I braced and got into position I took a few breaths and still kept the core tight. It helped for sure. Hard to explain. But he explains it well in the vid^
@@cadeanderson5102 no that’s not correct and will result in you hurting your back. You need to hold your breath in during reps. If you need a breath then breath out and in between reps. You may get away with that while deadlifting lighter weights but you’ll hit a wall very soon.
@@ssgbobbarnes I agree with you.
What…? It’s breath support this entire time? I’m a singer so I’m used to breathing through your abdominal! I never knew you do that when exercising too.