@@smilesmile7330 fill your belly first(bracing your abs without your belly go up) then fill your chest,try searh moveu youtube channel,they explain it.
I am excited to go and integrate this knew knowledge with my training. I did squats today, 6 sets of 4 with hard bracing deep breaths every rep. then I finished the squat session with 3 sets of 10 but using the same breathing but as light as the weight was it made me very tired because of the hard bracing. I realize this now. thanks for the video and please don't ever stop making them!
Brilliant video Chris. I squat 195kg at 73kg BW and bracing has been my issue for ages but I've never put my finger on exactly what to do. Not removing anterior pelvic tilt before bracing seems to be the issue. I smell 200kg on the horizon...
Chris Duffin, thank you very much for this extremely interesting video. I have been wondering for a very long time how to breathe correctly during heavy squats. I was taking as much air into my belly as I could but since few weeks I doubted if this is the best way, because when I take maximum breathe it is not possible to squeeze my ABS to generate pressure. I will try to look into it do some experiments tomorrow with inhale. (Maybe I will try at first take 80% of air with mouth and next 10 ÷ 15% through noose) Heavy triples here I come. Thanks a lot for video. You are great, because you shear your knowledge with others.
I'm a professional opera singer, a weightlifter and fitness coach, this is really good information. I even was inspired to give a breathing seminar at crossfit box this weekend, I'll let you know how it goes. Dial it up, dial it down, Great!!!!!
Proper bracing has really made a difference to my overall training. Hard to do properly though. Tend to be holding my breath for a few reps which doesn't help.
Chris, as you mentioned at the start of the video, anterior pelvic tilt, can you please do a video on how you would personally go about correcting it, thanks!
watch last 30 seconds. (Parenthesis mine): Breathe well and symmetrically (touch below your ribs while breathing to test your breathing symmetry). Have tall proud posture (Raise the ribcage without raising the shoulders). Feel the pressure all around your core when bracing (feel pressure on sides, front, and low back, not only on six pack).
DuffMan, i'm a bit confused with the physiology of bracing. You say fill your abdominal cavity with air 360 degrees. But the air is in the lungs, air doesn't go into the abdominal cavity. So are you saying that when you breath in, your diaphragm descends to draw air into the lungs...so as the diaphragm descends, it does so against the 360 degree tight core muscles expanding at the same time thus creating the so called intra abdominal pressure... can you do a purely physiological/kinesiology/diagramatic lecture on the muscular/neurological biomechanics of the whole breathing/bracing function...thanks
DownUnderThunder666 when the air goes into the lungs, the diaphragm presses down into your mid torso, increasing the pressure there. That pressure will press out into all regions, the sides, back, abdominal muscles. The abs are the softest part (basically only muscles that have high degree of mobility), so if you fail to brace with these, your belly will just flair out, reducing the pressure everywhere. By bracing properly, you increase the pressure in the entire mid/lower torso. But yeah, the air only goes into the lugs, but as I mentioned, when the diaphragm goes down to draw air in, it puts pressure on all the stuff below it. Hope that helps! :)
Chris, did u do PRI exercises to fix your extended rib cage? Ive been doing PRI exercises for a year now and no back pain and not locked in extention.👊🏼
why when i do squats with a barbell its easy but when i focus on pressure on my feet, flex my glutes, tightening my core, tightening my upper back i feel like i'm gassed out. how much time you i spend on this till i add weight because i could easily put weight on. also do you pack your shoulders when you overhead press?
Dear Chris, Great vid. Thank you . I would just value incredibly VALUE your briefest, most intuitive response. I am doing conditioning, and lots of it, but the fat loss won't come to me, and even though i have only been conditioning for about 2.75 weeks, I don't sense that things are going to be changing for the slimmer, so to say. And please... take your time, i know you are busy (sorry for the length, but i made it as brief as i could): I really wish i could just talk with you and tell you my story over the last two years. --2014 began powerlifting at 6'1" 475 lbs. Just a mess of fat atop of a weak ass 43 year old body. --2015 i got to 260 lbs but was under eating, over training, over-cardio-ing, and getting weaker by the day. --the moment i got to 259 lbs----METABOLIC REBOUND --BLEW UP TO 290 LBS in about 2.5 weeks (total adrenal confusion) --started to eat like a pig thinking it would reverse things and i could start to under train, over eat, over cardio again, but i thought better of it, stopped gorging, and ate regular meals. --at 320 lbs i woke up and realized that you gotta eat to do this, and that HEY!!! I LOVE TO LIFT HEAVY!!!! so i began to eat more, but not pig out, but i wasn't holding back, and eating 4-5 times per day (2-3 big meals of about 900-1000 cal, and the other meals i kept to around 500 to 600 cal) No eating after 9 pm either. --NOW AT 340 LBS, i am not able to get tight at the deadlift start position like i should because my belt squeezes my fat gut into the way. I have 500 lb deads coming up in about 8-9 weeks. my meet is in March and it's my first full meet ever. i have to get to 300 lbs fast (IF I ACCOMPLISH THIS, my belt will not squeeze my gut into my way. --I need a good plan to start losing fat again. Your instant thoughts?
lose weight until 15% body fat as that is considered the highest effective body fat for strength purposes. anything beyond that and the extra weight is not helping at all, except for the extra glycogen from all of the food.
do you have another video or any information on how your rib cage was flared and how you rectified this issue? my whole life my ribs have been flared like you mentioned, they have always the widest part of my frame.
So i can get the front pretty solid and gets more difficult as i move to the sides and low back. i think i just found out why my lower back hurts. just dont know how to fix it
I'm not clear on how to do this so you have the pelvic floor and the diaphragm and you have the inflating 360 degrees around what are the cues to do this I lift pelvic floor up and diaphragm down then inflate or do I inflate first then bring them together
Hey Chris thank you for this huge fan. Was wondering what your opinion is on how much to apply this without a belt in training. Have my first meet coming up and just wondering if I should be using my belt for this peaking cycle or just as much beltless work as I can. Thank you
How does the method work in > 5 minute duration exercises. For example unbroken sets of turkish get ups, or kettlebell swings. Maybe endurance loaded carries with dumbbells or sandbags. Or something like hiking or rucking with weight. Do you just sustain the bracing with less intensity? It seems clear that aligning the rib cage and pelvis is completely possible in any exercise for whatever duration, but can people actually ensure the correct bracing whilst breathing in and out of that braced musculature?
Good content but time and time again everyone talks about it but never demonstrates it. Someone needs to take their shirt off and show us how to engage the glutes, drop the ribcage and fill everything with air. I have yet to see it done.
I think that you could learn a lot from Jason Blaha. You seem very knowledgeable , but your video quality and content are lacking. You would probably be even stronger if you took his training and nutrition advice. Good luck with your fledgling YT channel and training. You won't touch Coach Blaha's numbers; however, you'll be the strongest that you can be.
WTF Chris Duffin is on a whole another level on quality and information than the sad low level fuck Jason Blaha. Kabuki and Juggarnaut Training System is defentily the best training information on the net
I am one of the hardest working no name/ little minnow in an ocean of moster powerlifters out there, but your vids and the other greats of the sport have been my teachers and I direct people to you all the time. I write little notes on my log books like prescriptions for people...I tell people who are having problems with the basics, " Here man.. I have just the guy for you---and then i write them some names: "Chris Duffin/ Chad WEsley Smith/ Donny Thomson"... i tear out the paper and tell them to take it and youtube the specific vid and i tell them that you guys are the ones who will teach them right. So with all my thanks and gratitude will you read this long ass motherfuckin response? I am at big numbers for me and i am having some issues. I do tons of smart assistance-- i think-- and I need to step up my game, and i want to work hard for this next meet.... I think I finally get what you have been saying about having the rib cage draw down while the belly inflates and then bracing all that air with the stomach muscles. I have gotten out of the habit and my entire structure after the unrack has been shaky, my power out of the hole has been non-existent, and I have a legit 600 lb deadlift (Michigan AAPF/APF push/pull last month! whoohoo!) I have not been looking forward to squatting now that i am training for my first full meet in March 2017, but this video is going to get me back on track. My squat is only a 510 gym squat in wraps and belt. I really appreciate this lecture, Chris. And by the way... you warned me about a metabolic rebound about 1.5 years ago, it happened, and I have not recovered from a 80 lb jump up in weight. I was 260 lbs at the time, now I am 340. My gut is in the way when i wear my belt to deadlift, and i can't wear it when i get to 500+ lb deadlifts now. I have to lose a lot of fat, but I love lifting heavy. I would rather protect my gains at the dinner table than play games with my weight/strength level, etc. I am a natural lifter as well. But as i said, I am too heavy for a belt and 500 lb deads are coming in about 9 weeks. I have to do something fast so i don't go to snap city. I don't want to blow out my asshole when my training numbers dictate that i put those numbers on the bar. i am too fat to wear a belt and get down to the barbell in a properly tight position. I can probably train up to 475lb deads without a belt, but that would be pushing it. I just don't have the blueprint to my metabolism, and i would like to know who has the best advice for fatty powerlifters who HAVE TO LOSE FAT such as my self in this respect. Can you collab with someone to make a vid about managing fat loss/gain while peaking for a meet? I WOULD look to Mark Bell, but he would tell me to just be a fat ass. haha. Thanks, Chris. Great work, brother.
thumbs up for teaching a lecture bare foot
Its Barefoot or Sandals with Duffin!
every time I've been out to Kabuki Strength Lab Chris is barefoot. (or sandals)
I hate videos like this because it instantly makes you want to go for a new deadlift PR to mess up your training cycle
Tyler Yeager Powerlifter hahaha YES!!
So do you still brace while breathing in? Hard to fill the belly like that without chest breathing.
@@smilesmile7330 fill your belly first(bracing your abs without your belly go up) then fill your chest,try searh moveu youtube channel,they explain it.
And your back
I'm real glad I watched an 18 minute video for this guy to tell me what I need to do without instruction on how
you can work with them .... Chris and co and some of the best strength coaches there are in the country.
Sounds like a skill issue
I am excited to go and integrate this knew knowledge with my training. I did squats today, 6 sets of 4 with hard bracing deep breaths every rep. then I finished the squat session with 3 sets of 10 but using the same breathing but as light as the weight was it made me very tired because of the hard bracing. I realize this now. thanks for the video and please don't ever stop making them!
Watching this video was my study break between studying the digestive system for anatomy. That sphincter tangent was great
You're the man Chris!
Great Video I have been studying you a lot recently. Your definitely going to help me up my game.
Happy Halloween Chris Duffin
Amazing video!!
thanks - Chris
this is phenomenal
hey chris. wish me luck for a 200kg deadlift.
How did you go?
@@tomsim22 maybe fail bc fail to reply
Listen to this piece,, its an important piece, and it needs to get touched on.
Congrats Chris, great as always, but this one is my favorite so far!!!!
LOL you with your mace. Blahino is the real warrior!
Great video! Gotta share!
Brilliant video Chris. I squat 195kg at 73kg BW and bracing has been my issue for ages but I've never put my finger on exactly what to do. Not removing anterior pelvic tilt before bracing seems to be the issue. I smell 200kg on the horizon...
You’re strong asf man
Chris Duffin, thank you very much for this extremely interesting video. I have been wondering for a very long time how to breathe correctly during heavy squats. I was taking as much air into my belly as I could but since few weeks I doubted if this is the best way, because when I take maximum breathe it is not possible to squeeze my ABS to generate pressure. I will try to look into it do some experiments tomorrow with inhale. (Maybe I will try at first take 80% of air with mouth and next 10 ÷ 15% through noose) Heavy triples here I come. Thanks a lot for video. You are great, because you shear your knowledge with others.
I'm a professional opera singer, a weightlifter and fitness coach, this is really good information. I even was inspired to give a breathing seminar at crossfit box this weekend, I'll let you know how it goes. Dial it up, dial it down, Great!!!!!
Great knowledge
You, Sir, are a genius!
Proper bracing has really made a difference to my overall training. Hard to do properly though. Tend to be holding my breath for a few reps which doesn't help.
Again, thank you!!
great video and content
Extremely informative video Chris. Thanks for sharing this with us all.
great content!! I swear you need more acknowledgement
Chris, as you mentioned at the start of the video, anterior pelvic tilt, can you please do a video on how you would personally go about correcting it, thanks!
Thank you very much! Great content and very well presented as usual!
thank you!
So how do we do it?
Right!
idiot
watch last 30 seconds. (Parenthesis mine): Breathe well and symmetrically (touch below your ribs while breathing to test your breathing symmetry). Have tall proud posture (Raise the ribcage without raising the shoulders). Feel the pressure all around your core when bracing (feel pressure on sides, front, and low back, not only on six pack).
Be honest. The guy in the red shirt that screwed up the monolift...he's not still with us, is he?
Blinky Pinky Inky and Clyde he was taken out back and summarily executed
Russell Crowe on breathing techniques 👍
Is there a more succinct video explaining a few questions for his method? Kind of hard to follow
Nice 👍
That must be some comfortable carpet.
DuffMan, i'm a bit confused with the physiology of bracing. You say fill your abdominal cavity with air 360 degrees. But the air is in the lungs, air doesn't go into the abdominal cavity. So are you saying that when you breath in, your diaphragm descends to draw air into the lungs...so as the diaphragm descends, it does so against the 360 degree tight core muscles expanding at the same time thus creating the so called intra abdominal pressure... can you do a purely physiological/kinesiology/diagramatic lecture on the muscular/neurological biomechanics of the whole breathing/bracing function...thanks
DownUnderThunder666 when the air goes into the lungs, the diaphragm presses down into your mid torso, increasing the pressure there. That pressure will press out into all regions, the sides, back, abdominal muscles. The abs are the softest part (basically only muscles that have high degree of mobility), so if you fail to brace with these, your belly will just flair out, reducing the pressure everywhere. By bracing properly, you increase the pressure in the entire mid/lower torso.
But yeah, the air only goes into the lugs, but as I mentioned, when the diaphragm goes down to draw air in, it puts pressure on all the stuff below it.
Hope that helps! :)
Chris, did u do PRI exercises to fix your extended rib cage? Ive been doing PRI exercises for a year now and no back pain and not locked in extention.👊🏼
why when i do squats with a barbell its easy but when i focus on pressure on my feet, flex my glutes, tightening my core, tightening my upper back i feel like i'm gassed out. how much time you i spend on this till i add weight because i could easily put weight on. also do you pack your shoulders when you overhead press?
Could be one of my major issues in the squat.. have a great bench and deadlift. Slacking on the squat...
Breathing is not bracing... his name is Robert Pulsen
TLDR: Breathe correctly, learn how to use all of your core muscles.
Dear Chris,
Great vid. Thank you
. I would just value incredibly VALUE your briefest, most intuitive response. I am doing conditioning, and lots of it, but the fat loss won't come to me, and even though i have only been conditioning for about 2.75 weeks, I don't sense that things are going to be changing for the slimmer, so to say.
And please... take your time, i know you are busy (sorry for the length, but i made it as brief as i could):
I really wish i could just talk with you and tell you my story over the last two years.
--2014 began powerlifting at 6'1" 475 lbs. Just a mess of fat atop of a weak ass 43 year old body.
--2015 i got to 260 lbs but was under eating, over training, over-cardio-ing, and getting weaker by the day.
--the moment i got to 259 lbs----METABOLIC REBOUND
--BLEW UP TO 290 LBS in about 2.5 weeks (total adrenal confusion)
--started to eat like a pig thinking it would reverse things and i could start to under train, over eat, over cardio again, but i thought better of it, stopped gorging, and ate regular meals.
--at 320 lbs i woke up and realized that you gotta eat to do this, and that HEY!!! I LOVE TO LIFT HEAVY!!!! so i began to eat more, but not pig out, but i wasn't holding back, and eating 4-5 times per day (2-3 big meals of about 900-1000 cal, and the other meals i kept to around 500 to 600 cal) No eating after 9 pm either.
--NOW AT 340 LBS, i am not able to get tight at the deadlift start position like i should because my belt squeezes my fat gut into the way. I have 500 lb deads coming up in about 8-9 weeks. my meet is in March and it's my first full meet ever. i have to get to 300 lbs fast (IF I ACCOMPLISH THIS, my belt will not squeeze my gut into my way.
--I need a good plan to start losing fat again.
Your instant thoughts?
lose weight until 15% body fat as that is considered the highest effective body fat for strength purposes. anything beyond that and the extra weight is not helping at all, except for the extra glycogen from all of the food.
Wow, that fart joke sure bombed...
Chuck Connolley I was so dissapointed. I thought we were going to touch on his sphincter.
do you have another video or any information on how your rib cage was flared and how you rectified this issue? my whole life my ribs have been flared like you mentioned, they have always the widest part of my frame.
Chris focus on bracing change the posterior chain firing pattern to back or hastings first? If yes what should we combine with bracing work?
So i can get the front pretty solid and gets more difficult as i move to the sides and low back. i think i just found out why my lower back hurts. just dont know how to fix it
I'm not clear on how to do this so you have the pelvic floor and the diaphragm and you have the inflating 360 degrees around what are the cues to do this I lift pelvic floor up and diaphragm down then inflate or do I inflate first then bring them together
💯❗️
Hey Chris thank you for this huge fan. Was wondering what your opinion is on how much to apply this without a belt in training. Have my first meet coming up and just wondering if I should be using my belt for this peaking cycle or just as much beltless work as I can. Thank you
Thank you Chris's ill definitely check it out!
X 😂😂😂😂😂@@jonnybeanz5164
i am disappointed. i came here in hopes of learning more about sphincter function =/
Gg
"The difference between Breathing and Brathing..." 😆 . Great vid tho
Other than the video guy keeps messing with the focus so much hurt my eyes. But great content so far!!
Thanks Chris! How is the bracing at exhale work, does it has less intra abs pressure level compare with at inhale?
i hate when teachers don’t answer.
absolutely pissening
Phil H
2:32
yo chris, does this apply to benching aswell?
Johan Chan yes it does
What u talking about I can only breathe into my stomach not my back you lost me there
How does the method work in > 5 minute duration exercises. For example unbroken sets of turkish get ups, or kettlebell swings. Maybe endurance loaded carries with dumbbells or sandbags. Or something like hiking or rucking with weight. Do you just sustain the bracing with less intensity?
It seems clear that aligning the rib cage and pelvis is completely possible in any exercise for whatever duration, but can people actually ensure the correct bracing whilst breathing in and out of that braced musculature?
Should have waited for minute eleven before I commented
Came here from the Lex Fridman podcast. Glad to have found Chris.
m.ua-cam.com/video/e4Bet29PVPY/v-deo.html
Good content but time and time again everyone talks about it but never demonstrates it. Someone needs to take their shirt off and show us how to engage the glutes, drop the ribcage and fill everything with air. I have yet to see it done.
too much theory and not enough instructional, just tell us how to do it
That's what happens when you think you know what to say but get easily sidetracked and MISS THE TARGET BY A MILE
Kudos to whoever came here from bwf
I think that you could learn a lot from Jason Blaha. You seem very knowledgeable , but your video quality and content are lacking. You would probably be even stronger if you took his training and nutrition advice. Good luck with your fledgling YT channel and training. You won't touch Coach Blaha's numbers; however, you'll be the strongest that you can be.
sarcasm??
WTF Chris Duffin is on a whole another level on quality and information than the sad low level fuck Jason Blaha. Kabuki and Juggarnaut Training System is defentily the best training information on the net
I am one of the hardest working no name/ little minnow in an ocean of moster powerlifters out there, but your vids and the other greats of the sport have been my teachers and I direct people to you all the time. I write little notes on my log books like prescriptions for people...I tell people who are having problems with the basics, " Here man.. I have just the guy for you---and then i write them some names: "Chris Duffin/ Chad WEsley Smith/ Donny Thomson"... i tear out the paper and tell them to take it and youtube the specific vid and i tell them that you guys are the ones who will teach them right.
So with all my thanks and gratitude will you read this long ass motherfuckin response? I am at big numbers for me and i am having some issues. I do tons of smart assistance-- i think-- and I need to step up my game, and i want to work hard for this next meet....
I think I finally get what you have been saying about having the rib cage draw down while the belly inflates and then bracing all that air with the stomach muscles. I have gotten out of the habit and my entire structure after the unrack has been shaky, my power out of the hole has been non-existent, and I have a legit 600 lb deadlift (Michigan AAPF/APF push/pull last month! whoohoo!)
I have not been looking forward to squatting now that i am training for my first full meet in March 2017, but this video is going to get me back on track. My squat is only a 510 gym squat in wraps and belt. I really appreciate this lecture, Chris. And by the way... you warned me about a metabolic rebound about 1.5 years ago, it happened, and I have not recovered from a 80 lb jump up in weight. I was 260 lbs at the time, now I am 340.
My gut is in the way when i wear my belt to deadlift, and i can't wear it when i get to 500+ lb deadlifts now. I have to lose a lot of fat, but I love lifting heavy. I would rather protect my gains at the dinner table than play games with my weight/strength level, etc. I am a natural lifter as well. But as i said, I am too heavy for a belt and 500 lb deads are coming in about 9 weeks. I have to do something fast so i don't go to snap city.
I don't want to blow out my asshole when my training numbers dictate that i put those numbers on the bar. i am too fat to wear a belt and get down to the barbell in a properly tight position. I can probably train up to 475lb deads without a belt, but that would be pushing it. I just don't have the blueprint to my metabolism, and i would like to know who has the best advice for fatty powerlifters who HAVE TO LOSE FAT such as my self in this respect. Can you collab with someone to make a vid about managing fat loss/gain while peaking for a meet? I WOULD look to Mark Bell, but he would tell me to just be a fat ass. haha. Thanks, Chris. Great work, brother.
HAHAHA, have a thumbs up.
PigPen your joking right?
tl;dr?
flyingdutchy01 go to 17:40
A lot of Ado about NOTHING and I the END HE DID NOT SHOW OR EXPLAIN
WHAT TO DO...SAD.....18 minutes wasted