The Best Bracing Exercise You Aren't Doing: 90/90 Breathing - Increase Abdominal Strength, Endurance
HTML-код
- Опубликовано: 23 апр 2020
- 50 page eBook "Breathing and Bracing" is now at www.empirebarbellstore.com.
Forum: www.empire-forum.com
Learning how to properly keep your spine aligned and braced under a load is key to success in lifting as well as avoiding injury. 90/90 breathing was instrumental in my lower back recovery and continues to be a foundational movement in my strength training.
Bro I started lifting somewhat haphazardly under the supervision of someone I know now was completely incompetent and unqualified to teach anyone how to lift, and your videos have been invaluable. After hurting myself multiple times I've worked my way backwards all the way to BREATHING for fucks sake lol and this is the stuff no lifting channel ever talks about - you can't know what you're missing if you don't know it can even be a problem, right???
As a guy who's spent the last 8 months going CRAZY trying to figure out how to do bodyweight squats without knee pain (but being able to bench 180 at this point - just adds to how infuriating the squatting problem has been) I'm super grateful for your videos which I think are helping me fill in the last gap to proper squatting.
Hey bro, curious what your knee pain was and what you found to be the cause and remedy for it
Look up Jake Tuura. Isometrics could be the key for you
Ageeed and same here. After pulling my back about 5 times I’ve gone down the same path
Someone once explained to me how wealth promotes charity. You have such a tremendous wealth of knowledge, and clearly that has translated into charity in the form of these informative videos. Thank you so much
Wealth just promotes what you already are. Many wealthy people are greedy, their money enhances it. Many people are selfless, wealth enhances that too.
Alex is a selfless person and his wealth of knowledge is a benefit for us all.
dont forget to buy his ebook and visit his store.@@limo-swine6537
@@limo-swine6537 This is a perfect way of putting it
Dude this is fantastic. I have always had a tough time getting my clients to understand what it means to brace, draw-in, and otherwise “stack the ribs and pelvis” and now I’m definitely going to add this one to those programs that are suffering from core stability/strength. Major W here.
I’m new to lifting, 22 years old, I’m strong and have good genetics but I feel HORRIBLY uncomfortable in the gym not knowing jack about what to do, but I’m lucky. I got a free trainer for two weeks, he sent me this video, and good lord I was not expecting to learn so much. This has helped me feel way more comfortable going through my gym journey, and I gotta say, this exercise really humbled me cause I thought I was strong and just uneducated. NOPE. Thought I was strong BECAUSE I’m uneducated 😂🤷🏾♂️
Probably the best breathing and bracing tutorial I have ever seen on the Internet. Thanks for sharing your knowledge coach. One thing I find common is Persons who participate in strongman tend to teach good breathing and bracing techniques...
I learned this from a PT in Indianapolis named Bill Hartman. When I first went in my anterior pelvic tilt was so bad you could slide your entire forearm under my lumbar spine when I was in the 90/90 position, and I couldn't make it flat even when trying. I started with a modified version of this with your heels on a bench, using your hamstrings to pull down through the heels and posteriorly rotate the pelvis. Over time (and a fuck ton of these horrible breathing drills) my posture has improved substantially. I picked up a ton of hip flexion and internal rotation of the femur which allowed me to stop walking with my toes pointed out at 45 degrees.
This works best for me when paired with lots of deep stretching of the hip flexors (like a couch stretch with some rotation added in).
Thanks for sharing. It's almost like people would be better off if we learned this young.....
@@AlexanderBromley I think it's required teaching for new lifters. I'm a big Rippetoe fan, but I'm convinced that spending my first couple years in the gym just doing low bar squats and deadlifts while completely neglecting my anterior trunk musculature(as he recommends) promoted an imbalance that led to a viscous cycle of APT, bad bracing, and overtraining the erectors.
I’ve been struggling with back pain for a long time from lifting injuries, there is so much content online with simple fixes that paint a broad brush, after watching a few of your videos I feel like I have a path to solving some issues that might actually work. Pretty rare to find someone that struggles with issues exactly like you do, appreciate the videos and looking forward to working through some problems.
Oh man, this takes me back to when I was a tuba player. I always had super strong abs because I was playing the tuba a shit-ton in high school, even though I didn't do much actual athletic stuff.
Many people tried to explain this concept to me over the years. this explanation made me get it for the first time. I've been flaring in my ribcage for years and breathing funny BIG THANKS!
You are absolutely incredible, this is so important and you explain it so perfectly! Thank you for all your great work.
thank you for your informative videos. I like the fact that you review popular programs and explain your point of view. you seem to be very reflective! awesome!
I want to thank you for your knowledge, I was struggling with lower back injuries for the better part of 2 years untill I stumbled across your youtube channel in januari. Since then I completely changed the way I brace during the big lifts and since I've been hitting PR after PR without any backproblems. Big thanks to you from the Netherlands
Best video ive seen for proper breathing ive been suffering from paradoxical breathing and had no idea
I’m 55 and just learning how to do this! Thanks Coach!
I've been finding exercises for bracing and breathing for weeks now and this video just had it all! Thanks Coach! Will train my core with this!
Truly an underrated topic! Good work coach 👍
Thank you for all your hard work.
This is hands down the best explanation of bracing and breathing I've seen. The lowering of the ribcage is something I've never been told when doing research for this topic.
Your videos are always the best!
Awesome content, you've helped my squat so much
Jesus finally. I've been searching for something to help me and this feels like it's it. If I brace my abs hard and try to pull a heavy deadlift it feels like I'm going to tear a hernia 2" under my solar plexus. I did this exercise and damn is it ever uncomfortable. Felt TERRIBLE but in a good way - like a very weak area was finally exposed to helpful stimulus. I'm going to stick with it.
Thank you so much,
for years I could tell my core was the weak point of my squat but I couldn't completely figure it out.
This is amazing, new daily thing to do
this was so helpful! thank you for the video
Learning that your breathing is incorrect is wild. This was an eye-opener. 😂
I saw this video about 6 months ago figured I was good. Well two weeks ago I tweaked my back doing deadlifts. Now I’m going to do these as my morning routine considering I can get through maybe 2 breaths at a time.
Awesome technique!
Great content!
This is super useful!
I’m used to rib-expansion in addition to a soft belly for breathing for classical singing (maximizing and controlling airflow to a minute level), but have struggled to figure out how any of it translates into my lifting work. Thank you!!
Could you tell me how it transfers?
Best knowledge shared on the net thanks bro 🙏💯❤️💙
Nice video, you are my new coach now!
This is gold 👍
Really, great stuff. I know its not the norm video, but it is really great stuff.
this is an exercised best practiced in the comfort of ones own home..
When i went to physical therapy they had me do "circle breathing" which i think is the same thing. It was SUPER helpful for me. I dont ever really have low back pain, but i have scoliosis so my mid/upper back is pretty uncomfortable almost all the time. This excercise was a breath of fresh air...😃
I would love to see a series of videos that dives into core breathing more. I was fascinated when I realized just how much my breathing was affecting my training.
I mean. Was it affecting your training though?
prone all 4 breathing, do for number of breathes; long full breathe out help with obliques, etc., pause, then shorter breathe in until can't keep position (signs of losing position: start to rib flare / extend low back when breathe in, etc. Possibly keep heels, especially Left heel, pressed against a wall or some other object during this.) ruclips.net/video/muLjpwBP3uk/видео.html
Resilient Performance - 90-90 Hip Lift in Passive FA IR ruclips.net/video/gcEi2KyFeTs/видео.html
Informative and useful! Thank you for the great content!
Way to fill my truth tank with some premium 98 octane knowledge!!
That expansion of the rib cage is something I learned doing bent arm pullovers, with my tricep bomber, and folks should be doing the same thing in the bench. Practicing the vacuum, in different rhythms not only gives your more body awareness, your organs get a mini massage 😉
I have Diastasis Recti, Thank you , i will try this. †
Man this is exactly what I needed, I use to take singing lessons so I was just breathing into my diaphragm thinking that was what everyone meant by bracing. Didn’t realize your suppose to flex at the same time lol 😂😂😂
This is great stuff and I can’t help but wonder if one of the challenges of CrossFit is it trains people to NOT brace under load?
Awesome video! I've seen others talk about pelvic floor and using cues like 'lifting up' in the context of bracing one's core - do you do that or have any idea what that means?
And also do you brace or engage your core throughout the day when you are not lifting, but going about normal stuff? Unsure how to go about it without squeezing as in preparing for a deadlift set but also keeping the core active for posture, to take load of my lower back, etc
I feel like this almost gets there, but it sounds like you're discouraging full abdominal expansion and encouraging rib cage expansion instead. But the upper body muscles are accessory muscles of respiration, not primary muscles. Of course you'd get neck, shoulder or arm pain if you're doing a ton of movement through the rib cage while deep breathing. One can create excellent intra-abdominal pressure with abdominal movement without pooching the belly out as you describe in the beginning. I think you define the relationship between strength & mobility really well in the at the start of the video, but I can't get behind the upper chest focus when good IAP creates all the spine stability you need.
Good deal!
This is true. i had a hiatal hernia since the age of 13. And if I started lifting hevy and did the lazy belly breathing it made it worse..I had no idea what was going on I was miserable. I braced like in the video and even while walking I braced and my digestion is awesome and my hips and back loosened up. But I found this out by myself butmgood to get a reassuring video
How on earth can you braace all the time?
@@MASSAM9669 not all the time but on mindfull walks...i do the first part .pull my gut in abit and just vreathe in and out to thevbelly
@@soulution24 Thanks for replying, I've got a extremely weak core and lower back and deadlift, I have bad digestion and headaches and I know that my body is tight, I don't breathe properly
So what do you do, suck belly in or tense abs downwards
Reminds of of breathing taught in Karate and Judo/Jiujitsu
Dead bugs are similarly helpful. If you do them right you should be shaking and maybe get like 8 reps to start
Was doing bodyweight squats and my mid back to the left of my scapula on my ribs absolutely just seized up. Couldn’t breathe. It’s happened before but on the left side. Trying these out to see if they can aid in recovery....good thing I leave for bmt in less than a month lmao. Good video and thank you.
how you doing now?
That issue is better now I think it was just a muscular strain
Is the free Breathing and Bracing ebook still available?
Man other then this video everyone in my discord say I m crazy for getting tires from learning to brace and breath
Hey man, love this video. Quick question when breathing in and out are you suppose to expand your stomach here?
No the pressure is supposed to go to your ribs your abs are flexed so they can't expand
This may be a dumb train of thought on my part, but would it be beneficial or too much to brace while ruck marching?
Even after watching your video,stil I am confused.If I am squatting, I should take breathe deeply (through abdomen); tighten my core,maintain the pressure in abdomen, hold the breathe then go down in squatting then come up; during whole squatting cycle,I have to hold breathe, maintain abdominal pressure.Am I correct,Sir?Please.
Does this aid in lumber lower back pain?
2 questions from a newbie:
1) You instruct to exhale while maintaing/enabling the contraction. Why do so many people say to hold the breath while you brace?
2) Say you were pressing and needed thoracic extension. Would you do this sequence first then extend or vice versa?
Very interesting regardless
Hi, this reply is a bit late and perhaps not super helpful as I’m also quite new myself. But for your first question. I believe you are suppsoed to hold your breath while you brace because if you’re breathing in/out your body is moving slightly and I think that decreases tension and tightness. And unforunately for your second question, I don’t have an answer
@@Turtle828 I'm in no rush, your advice is appreciated
I don't feel my ribcage expand and it's hard to tell if I'm still braced or contacting my abs mid breathe. Anyone had similar issues?
Is this e book still available?
What muscle does this work? TA, Obliques?
demm after doing this for 1 min I already noticed less pain, 100% gonna do this twice a day for a month now see if the pain in the lower left part of my back is gone
any progress ?
Will it be as effective if one does it sitting in a chair? It’s essentially a vertical form of the 90-90 position.
Hello Alex, is this exercise covered in your eBook?
I've been watching this and your other deadlift video. Thanks for putting this out. Are you supposed to be bracing WHILE breathing in and while breathing out? Or just breathing out? And youre not really supposed to hold the breath I don't think right?
You brace and hold your breath until your next reset. Some reset with every rep, some do a few reps. some take a breath at the top of the deadlift.
What is the diaphram, and do I need to know what it is for this exercise? Is it something that I can move around or have control over? Can I move it down, left, right or up? I know that I can control my abdominal muscles by tightening or flexing it for instance.
It's the musle that allows you to breath lol, moving it creates negative pressure (vaccum) that forces ale into the lung and vice-versa while breathing out
I remember doing this and feeling like my head was gonna pop off 😂
Another awsome vid made. Got a question for you mate if technique is perfect and you have reached say a max squat of 200. Would the only way to increase that be by adding bodyweight? Or is the a way to increase force production without gaining more bodyweight or is it a simple case of mass moves mass once you have reached your max weight at a certain bodyweight?
Cheers mate
Why is everyone always looking for 1 way? Who said the world works like that?
Can I ask why nasal breathing is not recommended? It seems to be very en vogue at the moment in lifting circles and I was under the impression that it's better for day to day, but maybe that's not the case here?
It's in vogue because it's absolutely the right way to breathe! One can nasal breathe while creating intra abdominal pressure. Some lifters use a shushing or tsss as they exhale to help maintain that sensation of pressure, but you can also maintain pressure with a nasal breath.
Is this position okay for a herniated disc’s? Been watching your videos they are very useful
It's great for herniated discs. The spine is in a neutral position and completely unloaded. The best way to condition bracing ability around an injury.
I have a L4/L5 disc bulge and I definitely felt some relief doing this twice today. I wonder if I continue to do them daily if it will help relieve my daily lower back pain literally nothing has helped.
I get some kind of pain in the front of my upper thigh when compressing really hard...standing, I have no problem doing this compression with neutral spine...what can I do about it?
Ask a doctor
@@johntrains1317 the reverse hyper and slightly more recovery took care of it
Would you do this on deadlifts aswell or only squats?
He answers that at about 12:05 in the video.
@@triplecheeseburgermotovlogs I see, thanks
It’s hard to teach because when you’re properly braced, you just know it. Hard to describe, but obvious when your brain stem is happy with it and is focusing on nothing else but the lift that’s happening.
When you breathe in, are your abs supposed to loosen a little or not? Because if you start off with fully flexed abs with empty lungs, then you shouldn’t be able to squeeze in your abs more while exhaling. At least that’s my experience trying this
They should stay tight! Use them to force air back into your ribs. It isn't easy!
Still can’t get the pulling ribs down to hips to click in my head
Think “crush a soda can between your ribs and your d!c
Wait, so this never feels any easier? How do you know if you're progressing or getting better?
In the video he says you progress by being able to take more breaths
What George said, your endurance will pick up and that translates to being able to hold position while lifting. I guess it gets a LITTLE easier.
Is thinking of flexing the abs a good cue ?
Flexing *How*
@@CoachJasonBoivin tightness in the rectus abdominus
@@CsaVage90 Hey! A good cue is actionable and specific, like he says in the video, tucking the ribs is a good cue (though it depends on the context). I hope that helps.
I TRIED IT ON MY DESK CHAIR SITTING AND I ALMOST PEE ON MYSELF
So chest breathing is in again? It's totally counter to what I've heard for a long time. I taught myself to belly breathe because I heard chest breathing was bad for you.
You shouldn't chest breathe in everyday life. It activates your sympathetic nervous system. This is specifically for lifting.
This is essentially an automated-intensity diaphragm & core exercise. It's ridiculous how ridiculous this exercise looks. It's solid, and once you start thinking about it, it's hard to see why you were once skeptical.
e
damn those are not powerlifters calves , fucking massive :o
The inhales and exhales are meant to be relaxed - this is too forced and tensed
What aspect of bracing or muscular conditioning is relaxed?
Made me yawn a lot!