How to Breathe and Brace Correctly When Lifting Heavy | Valsalva Maneuver
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- Опубликовано: 20 ноя 2022
- Breathing, Valsalva, getting tight, bearing down, bracing?! Learn how & when to breathe and get tight for each individual lift. It's not complicated, but new and experienced lifters get this wrong frequently, so let's fix it.
When deadlifting, using chalk should be a given. Training without chalk is silly. Get and use chalk.
Spider Chalk (it's our favorite at Testify)
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I can finally now thank god do a proper*heck* brace.
I used to take in a big breath and that's about it. No wonder I always felt energy leaking.
Masterful and delightful.. thank you
Amazing explanation ❤️
Thanks!
Brilliant explanation! I finally understand! *mind blown*
Thanks very much - I’m glad it was useful for you!
Thanks so much for this! So freaking helpful
You’re very welcome - I’m glad it was helpful!
Fantastic explanation
Thanks, Bert!
Great video!
Thanks very much!
Love this video.
Thanks for the kind words!
Awesome video man¡¡ what is your typical breakfast, lunch and dinner?
Best video on this subject
Thanks - that's high praise!
Quick question, so in squats for example, after the first rep when you are now at the top of the motion right before you start to descend for the second rep, are you supposed to exhale and de-contract your abs and then inhale and recontract your abs again? Or should you just exhale and then inhale again while keeping your abs contracted the whole time, thus meaning that throughout the whole set you never once release the contraction of your abs?
this is the best tutorial on this technique period! case closed
Thanks, Levi!
Everybody explains bracing differently and seems to be doing it differently.
Should you use a belt as a very new beginner to powerlifting? I've been told by a coach I should get a cheap belt to practice what it feels like with proper bracing and use the belt as a tool to help learn bracing. I'm so confused because so many people say don't use a belt until you are ready to lift more than your bodyweight.
Hey there, Kristy. You can find a very thorough guide to belts - what to get, when to use one, how to wear one, etc. - in our lifting belts video, and I've linked to that at the end of this response. This is all covered in that video, but I wanted to respond a bit more directly to your questions as well:
1st: As far as when, I usually advise my online clients (those who I coach remotely) to order a belt right when they start working with me. It might take a month for it to show up, and we'll probably want to be using it by then. Our local members (i.e., those who train with us at Testify in Omaha) will often wait longer as we have quite a few belts that people can use until they order their own.
2nd: I wouldn't get a cheap belt. A good belt is an investment (i.e., it's not cheap), but as such, it should last you pretty much forever. I've had mine 13 years, and it's still going strong. We've got some belt recommendations below.
3rd: Arbitrary weight recommendations as to when to use a belt are just that - arbitrary. If someone tells you "don't start using a belt until you can lift X," I'd recommend disregarding that advice. A month or two into your training, the loads will be such that a quality belt will be a useful training tool. It's a tool, not a crutch, and if you happen to start using a few weeks earlier than I might recommend if I was coaching you in person or online, it's not a big deal anyway.
I hope this helps!
LIFTING BELTS: The Complete Guide and What NOT to Get! (Lifting Gear Series)
ruclips.net/video/F3nLyDrcJaE/видео.html
And here are some belt recommendations from the description below that video, but I'd recommend watching that video first before ordering one:
"We love Best Belts (www.bestbelts.net, and this is Phil's belt), but as of January 2023, they're backlogged and aren't taking orders, so with that in mind, here are a few other high-quality belts we recommend:
Dominion Strength Training Leather Weight Lifting Belt - 3 inch wide x 10 mm thick
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Dominion Strength Training Leather Weight Lifting Belt - 4 inch wide x 10 mm thick
amzn.to/3hFHqz3
Pioneer Cut Leather Powerlifting Prong Belt 10mm
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Pioneer 10mm Lever Powerlifting Belt PAL V2
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I do the 5 reps of strict press in one single brace. And so the bench. Is that wrong or dangerous.
Take some breaths brah
They say when you take the breath in to put air all around your back, obliques etc. To push it all around there. But what's the difference of taking in that belly of air without going all around? For me it seems like once I fill my stomach with air that's all I can do. You doing something different when you put air in back and obliques etc? I wanna do it right but I don't understand that concept.
Yes, people say stuff like this at various times, and it's not particularly helpful (as this is not actually how breathing works since air literally only goes into your lungs). Here's the simple approach - simply inhale, hold your breath, and clamp down on your abs like you're about to take a punch. You'll be good to go.
But when I breath into tight abdominal the air won't get in, I can't take the chance of letting the abs soft while I'm under load if the bar on my back
Don't worry about your abs when you're breathing in. Simply inhale as you normally would, then perform the Valsalva maneuver (i.e., tighten all the musculature of your trunk, including your abs), and then start the movement. You're at the easiest point in the entire movement (e.g., when you're standing up between reps of the squat), so you'll be A-ok, and in the deadlift, of course, you do this when the bar is on the floor.
@@TestifySC thank you so much for explaining, I keep my abs tight when under any kind of load since have disc issues my chiro got me in that habit of bracing plus I never rehabbed properly and i struggle with exercises that required to fill breath in the belly for support. On 2nd rep onwards I get nervous while standing with bar on my back that loosening the abs to fill in the breath in the belly will make my spine take the load, I try to remedy it by keep the abs tight and force breath inside but it don't work the air won't go in also I feel that forcing it will cause my chest to rise and cause overextended arch in my back. I don't understand how people breath with braced abs under load I struggle with farmers carry too I do them holding my breath. I was taught valsalva maneuver wrong by my coach I used to fill breath in the belly and push my stomach in that caused my situation to worsen, I got sensation down my legs when I did it that way. Though the method you showed in the video did not reproduce my symptoms. Problem is I've been to many Drs and PTs and chiro about legs situation they fail to understand whats causing the issue hinging at hips causes it and tightening my abs also worsens it been this way since the end of 2021 really miss lifting
Let me know what you think, will really appreciate your help on this
Thanks
Good video in general and I know this wasn't the point of it, but what is the deal with squatting what looks like a difficult set with 4 plates+, *outside* of the power rack, and then using two spotters? Why not just do it in the cage with safety bars? I see this so often in Starting Strength content, and sometimes at the gym as well: people squatting heavy next to, but outside of, perfectly good safety equipment. Sees like setting a bad example. At least this guy is using spotters (which often isn't the case). But why bother two people to help you, and trust they can do it right, rather than just use the cage?
Fair question, Tom. I won't speak for other gyms, but there's a few reasons why we might squat outside the racks at Testify.
First, we have 6 squat racks and 2 wall-mount "squat stands" on our "iron plate" side of the gym and then 4 squat stands on the bumper plate side of the gym. If you've seen a few of our videos or if you've watched our gym tour (ruclips.net/video/Ii5v-2_q0zM/видео.html), you'll note that there are platforms on each side of the squat racks. When we're not as busy, people tend to squat inside the racks and use the safeties, and thus the 6 racks create 6 squatting/pressing/etc. locations. However, when we're busier (generally M/W/F and sometimes Sat), people squat outside the racks and get spotters when needed, and thus, the 6 racks create 12 squatting/pressing/etc. locations. Each rack has 2 sets of j-hooks, and we set the gym up on purpose this way as it's a very efficient use of space and money. At Testify, everyone knows everyone they train with (it's like "Cheers" but with barbells :-)), and everyone is used to spotting each other, so it's no problem at all (lots of people resting between sets makes it easy to get spotters).
House rules at Testify (outside the cage) are to get spotters for the last warm-up and all work sets. Again, everyone spots everyone, so it's no biggie, and we have well-prepared spotters as they spot in training regularly, and since we host a bunch of meets, we have a lot of people who spot heavy squats on a very regular basis.
Second, in the video, Gage was getting ready for a meet, and we were practicing squatting under meet conditions (i.e., singles with spotters). I don't remember what day of the week it was, so it's possible that others were squatting inside the cages that day.
As an aside, sometimes we'll make someone squat with spotters instead of inside the cage because everyone squats better with spotters. Everyone. The pressure of not having your spotters have to help is immense. I've seen people fail a single inside the cage, and then when I move them outside the cage and we get spotters, they hit the same weight minutes later for a triple. Not common, but it happens.
As a second aside - and I mention this in the video - I train alone most of the time, so it's not usually an option for me to get spotters, but given a choice between missing a rep with safeties vs and missing a rep with spotters, I'll choose spotters every time. I don't end up going all the way down to the pins, and the bar ends up back in the hooks, which makes the rest of the squat session more streamlined (no unloading and reloading the bar, etc.).
Sorry for the long response!
@@TestifySC No, I appreciate the response. Thanks for taking my question as sincere and not a troll. I'm often stronger with a spotter than without on bench so I can believe the same is true for squats, and I can see why failing with spotters is better than failing without. I don't train at a dedicated barbell gym where I have people who can spot me on squats.
I do enjoy your videos and I've taken things from them that I've used. I like that you keep them short and to the point.
You're very welcome, and yep, if I wasn't training with people who I knew I could trust to spot, I would absolutely squat with safeties all the time as well. Also, thanks for the kind words regarding the videos - I'm glad they've proven useful!