Deadlift Series #1 - How to Breathe and Brace Properly for a Deadlift - Avoid Injury!
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- Опубликовано: 28 сен 2024
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In this video, I go over how to breathe during a deadlift and how to maintain correct posture during deadlifts.
The deadlift is a complicated barbell lift with a lot of subtle technical points that might even change from person to person. Athletes have to take into account height, limb leverages, the shape of their hips, mobility, weak areas, and on and on.
With all of variables that can affect proper deadlift form, injury and underperformance are overwhelmingly the result of not practicing correct breathing during a deadlift.
When I coach athletes on how to set up for a deadlift, posture, bracing, and breathing are the most important factors. Only when these three areas are mastered, can a lifter get as much out of their training as possible without risking injury or setbacks. Maintaining correct deadlift posture is first; you must have the glutes and abdominals tensed with the spine neutral. This takes a ton of practice but is necessary to increase performance and eliminate the chance of injury.
After that, we focus on bracing correctly, which will directly affect your breathing. Correct breathing for a deadlift is more than taking a deep breathe and pushing your abs out; it involves tensing the abdominals and locking the lats and obliques down and breathing in hard to those tensed muscles.
This is actually how to deadlift without a belt, since the belt replaces the role of the abdominals in proper bracing mechanics.
Take the time to drill these cues; they are game changing!
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I wish I could like this 100 times. I've been training deadlift for 5 years or so. My back always hurts and my progress always stalls. This fixed it instantly.
I'm beginner (5 weeks). This is one of the few breathing videos for deadlift I actually understand.
I've been having back pain after transitioning from regular weight lifting to power lifting.
I followed this advice and it's gone. Good bless.
Omg my PT never mentioned any of this. Thank you for educating us newbies!
expierenced lifters themselves > pts
Have always struggled with power off the floor in deadlift. Went down in weight and practiced this setup and brace and when I went I put 40lbs on my working sets. Tysm man
made the rookie mistake of arching the lower back (further aggravated by hyperlordosis) and i tweaked my lower back really bad. it’s been a month-ish and i’m hoping this will get me back into deadlifting safely. thanks for the informative video :)
Thanks. From a beginner. I’m struggling with the breathing and bracing. Feel so unco. Seems to be natural not hold my breath, unsure why but yea. Hopefully will improve
Same, I think it's because it's completely opposite to what we are used to.
I'm finding the lifts more difficult but still doable, it seems to be the lack of practice and cause it feels so strange.
I'm bracing as hard as I can then taking a breath and most of my focus is on this rather than ques such as push the floor with your legs etc.
Hoping it'll be easier the second session , third session etc
Goodluck!
How on earth can I keep my glutes contracted while lowering down? As soon as I hinge they are soft as jelly.
I know. That's my problem as well. And yet, they are key to a great deadlift.
You can contract your glute medius by trying to flare out your toes
try pushing knees outward
@@fakecreatinerm9948 Wow, jus tried this. Good tip.
@@Wo1fLarsen it helped me a lot. you’re welcome!
Thank you for this video. I’ve been lifting for years and never knew how to do this properly.
This explanation is priceless
Helpful, just started deadlifting and I let my breath go during the lift, immediately felt pain on my lower back, dropped the bar but it seems like it went away. Not too heavy 185 lbs I’m new to lifting. It’s kinda scary to be honest, I may have to invest in going to a professional to get proper form or at least proper enough to avoid injury
Bro me same but I've found that experience is the best medication so far my form has increased alot and is much better from my first heavy weight deadlifting 100kg which is 225plds I think just don't do rlly bad things and I think your spine is fine again I'm also new so don't take my advice serious😂
Hi Alexander. First time watching. Liked & subscribed! I’m new or rather starting AGAIN to do weight training but this time as a 60 year old with those pesky degenerative health issues like prediabetes for one. 🙄 (I will succeed!) Anyway I remember one trainer years ago that said most people don’t breath right when training. In the big picture breathing can imagine improve your state of mind and help you stay in the moment. Isn’t that what’s essential for all athletes, to be present and be one with the body and the action of the sport? Concentration, right? So I’m really focusing on proper breathing. I guess I’m lucky I’ve done a lot of mindfulness related relaxation techniques and learned to focus on my breathing when stress starts to build. I annoy a lot of drivers because for every red light and stop sign I stop and BREATHE and read my whole body and check out where the tension is and feel soothed by breathing in and out. I love doing that so much I look forward to red (and yellow) traffic lights and stop signs. 😂😂😂 Thank you for this video! 😊
"a shorter muscle is always a stronger muscle"
I wish my wife thinks the same...
😂🤣😂🤣👌🏻
i dont mean to be so off topic but does anyone know of a method to log back into an instagram account?
I somehow lost the password. I love any assistance you can offer me.
@Talon Louie Instablaster :)
@@talonlouie1443 lool ur so random
Don't you mean your wife's
Great tutorial, Sir! Thank you for your instructions!💪💪
CEO of Deadlifts. Thank you Sir!
Yo Bromley thank you for putting your knowledge out here for all of us. I made my first effort to apply your bracing concepts to my squat today. Today's training was 5x3 @ 280. I'm 5'7 185. MADE A HUGE DIFFERENCE! I will continue to watch and learn from your channel. Your presentations are on point 🤙 Thanks again for helping me get stronger.
My 5th video on this, and this actually makes sense!! Thanks!!
So if I do a reset deadlift should I:
1. Brace and hold the breath from the bottom to the top and then lower the bar and only then exhale and reset or
2. can I brace and hold the breath at the bottom, exhale a bit at the top, take a breath in again and lower the bar. Then repeat?
No one is actually explaining breathing at the top to the bottom of a reset deadlift... :/
So well explained thank you!
Great video. No wasting time or other bullshit, and he knows what he's talking about
Doing the powerbuilder program from Base Strength. I been doing sets across for the main lifts while volumizing.
The deadlifts were hard for 3x10 so I think I’m gonna flip it to 10x4 (as opposed to 4x10) for my week 2 .
Maybe it’s a lot but I want to get the touches in so I can work on bracing while still sticking to the volumizing approach
feel like your joints might get beat up from that but if it works keep doin it
@@KamuiProductsInc i actually did the 4x10 but dropped the weight some more and it was fine. all the reps for bracing made it feel like cardio a bit tho lol
For reset sets, should we be taking the inhale at the bottom and releasing the brace between reps?
Glad I followed
I really appreciate the free ebook , thank you verry much sir
Where's the link for the book to download,?
Thank you bro, needed the help!
Wish I'd seen this 6 hours ago... before pulling an intercostal muscle doing this without bracing properly lol
I feel like I’m stealing getting this info for free and so easily.
3:13
If you breath out at the top of the deadlift, how do you then let the weight down while bracing to avoid injury? Or do you brace at the top again before you lower the weight?
Drop it in a slightly controlled manner , this way the bar stays in same place and still safe
Do one for the barbell row.
Do you have a video for breathing while squatting or doing any other gym exercises. I’m always second guessing my breathing techniques. I feel like I have issues bracing my core. Also trying the big three for my Lower back. Thanks !
for learning to brace better try doing palov presses
Hi Alex, I am not able to find the ebook mentioned by you. could I ask for help, please?
it was posted on the Base Strength facebook forum
Can you go into the bit about keeping the glutes squeezed while lowering down? I've tried this, but as I start to hinge and lower (just unloaded, body weight only) I begin to feel it in my lower back. I've always associated that with my form slipping and danger, so I get a bit worried there. Is that supposed to happen?
Deadlift uses a lot of lower back muscles. As long as it dont hurt.
@@taibro3868 Doesn't really answer the question though. I end up feeling it way more in my lower back if I try to keep the glutes squeezed on the way down.
Anyone develop prostatitis from bracing/breathing wrong? I can’t find any answers on fixing mine. I believe it’s Pelvic Floor dysfunction from the heavy lift that is constantly keeping my prostate inflamed
I have a really hard time dropping my ribs and shoulder down when I’m hinging at the hip about to pull the bar. It’s much easier on the squat when I’m standing because bending over naturally lengthens my torso if I’m trying to get that neutral spine. Any tips?
Hey, i´ve been working on my deadlift technique lately and got some ideas that might help you. I used to have APT coupled with upper crossed syndrome, making it real difficult to enter the brace position until i worked on my psoas tightness, thoracic mobility and glute + ab strength between many other non-sexy drills. Still after that, i found myself having a hard time at setting up the proper brace, since trying to extend the thoracic spine too much was difficulting the ability of the abs to contract (remember they pull from the mid rib cage). The thing is, the thoracic spine is naturally kyphotic (look at Alexander at 2:40), and its curvature may sometimes get confused with the shape of the lats (they pop out in a rounded shape to the back if you keep arms sticked your torso while staying upright, and if u have significant mass it may look like you are more rounded than you are in reality). You can check the lat thing looking at your spine while you do a lat spread (bodybuilding pose), revealing your true curvature. Even though some isometric contraction is needed to preserve spinal integrity in slight flexion, i was trying to correct my kyphosis so bad that i was going the other way (rectification or slight extension), so avoiding that overdone cue helped me a lot to set the abs in the right position to brace properly. Also, since the glutes play a mayor role in bracing too, try to keep them engaged even before you make your way down to grab the bar. Sometimes it can get hard to get them engaged in lengthened position (deep in the lift), but if you descend with them partially contracted (holding a partial pelvic retroversion, for example), this may leave an even easier way for the abs to complete the brace and perform perfectly. Basically through this 2 ideas you are getting the two insertions of rectus abdominis closer, so that its in a more shortened position and it can better contribute to a powerful brace. Let me know if this was helpful as soon as you try it, hope it does. Keep strong mate!
Thank you for the great info! I'm having some trouble finding the breathing and bracing ebook on empire barbell, is it available somewhere else now?
I have a hard time engaging my obliques even when locking down the lats as hard as i can
Breathing in starting position it will help spine or pelvis or shoulder for stability?
How do you rebreathe when you are doing the deadlift for reps? I see that you are exhaling three times and then inhaling? What's the reasoning behind this? Aren't you prolonging your position at lockout?
If you let your breath out in one go at the top you'll run the risk of fainting, also losing all of the air in one go will ruin the brace
@@_Azeem_ This makes sense - thank you!
I am not convinced, that a shorter muscle always is a stronger muscle. I think it pretty much depends on if you train your muscle also out of the length/into the length.
Is the pdf still available?
I can't find it either. I wouldn't mind paying for it if it's included in one of the other ebooks in the store.
🙏🏿
I do deadlifts once a week, and I think I never once achieved perfect form... not once. :)
When I squeeze my abs I end up rounding
Why does it look like you're squatting to the bar
Holy hell I was actually doing them correctly!
Learnt a lot man ! Thanks
Thanks for the knowledge. A new program I just started has 5x5 deadlifts in it. Yesterday, I did it for the first time and after each set I felt like I was going to black out. I knew I had my breathing wrong. I kept working on it and it got a little better. Couldn’t find much info on breathing for reps. Next time I’m going to try resetting each time instead of touch and go until I get the breathing right.
I just started getting serious about bracing and breathing in to my stomach. After watching your video I admit I wasn’t doing completely correct. How ever is it common to very sore from bracing and breathing in to the abbs. I feel like I took a bunch of punches all around my brisket. 🤷🏽♂️
RIP earbud users at the end
Instructions unclear, shit my pants
Your intro music is 10x louder than your speaking -__-
Good tips tho, ty
I am a neophyte in power lifting. This is a
Great basic instructions. Now I understand my trainer better. Thank you, Bobbi
Why is the deadlift so goddamn technical to do at this point, feels like I’m memorizing 50 billion steps across numerous videos just to get my warmup up (and still failing to keep my back straight)
Hi Alex, thanks so much for this video!!! I would really like to get the free e-book but I can't find it when I follow the link. Can you please tell me how to get to this book? I would be really grateful🙂
I tried your bracing method and felt the break and pull MUCH more in my hamstrings. I will be working on this, thank you!
Yes Bromster. Thank you sir. Feeling stronger already.
Wow! This exactly what I was looking for. Just the set-up with glutes tight and keeping a neutral position makes complete sense. I personally suffer from TRex arm syndrome (jajaja) and have been stuck at 565lbs for nearly 4 months. I also watched your TIPs on deadlift programming and that made me re-evaluate what I've been doing in terms of recovery. I usually only train deadlifts once per week to allow for sufficient recovery but perhaps it's still not enough..BTW- I'll be 51 soon. Anyway, thanks for the great info! I am a new fan of your site and even though I mostly speak spanish (live in Chile), everything you spoke about makes complete sense to me. I look forward to watching all your past and new videos. Saludos (Cheers) .
Good, I hope it was helpful. I appreciate the feedback!
Moises Contreras your deadlift is bigger than mine!
Try roids, if you’re 51 it’d do you benefit by making you feel 21 again
Thanks mate!
I am deadlifting and have some hemorrhoids((But i want keep going,is your technique suitable for me?
This was exactly what I needed! Thank you! Awesome video!
Throwing Vienna sausages on my lower back
This helps a lot thank you! I struggle A LOT with bracing and breathing and the tips online didn’t really work like “pulling the belly button towards the spine” since it made my tire out much faster and nearly pass out. Your method made much more sense
Do you ever get sore from bracing and breathing in to your abbs. Maybe it’s because it’s new to me, also I used a belt, but boy my abbs are sore.
Appreciate the video Alex! Even seasoned athletes need to retouch on the basics like me!
Alexander I am following this video for my deadlifting (freshly started for first time in my life) , but have you seen thralls video to? If so, could you comment on that? You have both have different approaches to this it seems, and I have a hard time deciding.
ruclips.net/video/wYREQkVtvEc/видео.html
This is the one I am talking about. Much appreciated if you would comment!
thx
Perfect thanks.
Why is the ebook no longer free?
Great video, super helpful.
Great video. Thanks 💪
THANK YOU !!!
my bracing is ok when i'm standing straight , but as soon as i hinge or squat I lose all of my bracing :/
Yes, this is common at first. It takes practice! Look at my video for 90/90 breathing
Where is the comment that summarizes
Ho to 3;45
Following this technique I put up 405lbs with ease. And I know that's easy for some people but not for me lol. I am so excited about how much more weight I can get with enhanced technique. Thank you so much kind sir for the knowledge!
I must've watched 100 videos and yours is the ONLY one to demo when to breathhold and brace and whether to exhale at the top vs. holding for the entire movement. I think this is the silver bullet to perfect form. Thanks a million!!! 💪🦵
I have struggles on breathing when locking out on deadlifts like after I exhale at the top I can't easily inhale up.