8 Tips to Breathe & Brace CORRECTLY When Lifting Heavy (Also: #1 Mistake!)
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- čas přidán 12. 05. 2024
- How and when should you breathe and brace when lifting weights? Whether you're training for general strength or for a sport such as weightlifting, powerlifting, strengthlifting, or strongman, the process is not complicated, but there's a lot of poor information out there to sift through, so Starting Strength Coach Phil Meggers explains it all in this short video.
Why do we breathe and brace this way? Rigidity and stability - which are quite useful for force transfer when lifting weights. What else is good for rigidity and stability? Not those squishy shoes you've been lifting in, and definitely not that pair of squishy Chucks your lifting buddy uses. Do yourself a favor and get a pair of lifting shoes like the lifters in this video. Here are some solid options (Get it? Solid?!):
Nike Romaleos 4: amzn.to/3LAYn8d
Inov-8 Fastlift 360: amzn.to/3xIoXGZ
VS Athletics Weightlifting Shoe: amzn.to/3LGoYB6
Adidas Adipower: amzn.to/3BzbiTS
LIFTING SHOES: The Complete Guide to the Best and WORST Shoes! (Lifting Gear Series)
• LIFTING SHOES: The Com...
When training, 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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Starting Strength: Basic Barbell Training, 3rd edition (paperback)
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Omg the epiglottis trick clicked for me. Out of all the fitness influencers in the powerlifting space and strongman space this video helped me best with this subject.
Thanks, and I'm glad it helped!
I was taught in high school P.E. that for the bench press, one should breathe in on the way down and out on the way up. I only recently started holding my breath for the entire movement, finally able to keep adding weight to the bar
I believe it. The topic just came up at the gym this morning that we should do a video on all the silly things that are taught or done in high school weight rooms.
I learned the same from a trainer at a big name gym. So many bad habits to unlearn.
Hick is an amazing cue. Every cue is very well articulated here. Thanks a lot 🙂
You’re very welcome, and thanks for the kind words.
One of the best videos on bracing! Bear up not down. Great advice for women who've had babies!
Thank you very much!
the TRUNK! hate the word core...my god. also love the pushing stuck car analogy. definitely recycling that one
Glad you liked it!
I have GREATLY benefited by your teaching of proper breathing!!!
I’m glad that it’s proved useful for you!
Sir, you videos are surprisingly helpful and wise.
Thank you - I’m glad you’ve found them useful!
Thank you very much for denouncing the cult of "THE CORE. "
Ha! You’re welcome :-)
Good, informative video as usual. You must be a good trainer as the people in your gym may look like everybody else on the street but they are way stronger.
Thanks very much!
I haven't pooped myself on the squat (yet), but I appreciate the tip about not bearing "down" because I now realize that's what I do now and neednto correct. Keep up the great work!
Glad this helped, and thanks very much!
Excellent content as always.
Thanks very much.
I always had my belt way too tight. For years. My abs where so squeezed, they couldn't do their job. Always felt a sharp pain in my lower back at the bottom of the lift, i think, i was close to a major injurie because of that. Since i I loosened up the belt a bit, the pain did decrease to a 3/10, so i now can lift without fear. Stupid me!
It is indeed possible to have it too tight. It’s less common, but as you experienced, it’s definitely possible. Glad you got it sorted out.
Training since ‘83.That ‘breathing’in on way down starteted with those 20 rep ‘breathing squats’,pullovers.
Joe Weider and ‘pseudo’bodybuilding bs in the ‘80s caused more Injuries and MISINFORMED more people.
Back in ‘80s Power Lifting,’there was NO strength training’,powerlifters were stuck in a small corner of the gym behind the ‘nautilus machines,recently Invented ‘stair master’and ‘clown pants/string tank tops’😂
Love the "hick" cue👏👏
Watched a guy 💩deadlifting once...I learned how to brace correctly immediately afterwards!
Glad you liked it, and yep, watching someone do that will indeed provide some motivation!
hmmm tip 8 may be why the pressure has damaged my ear. when I squat 180 I get a lot of pressure in my left ear.
I hope this helps!
I find I am struggling now my squat is getting heavy for me to hold my valsalva. I get an air leak so to speak on the way up out of the hole. No issues with with the other lifts yet. What can I do to prevent this? Thanks
It would be tough to say without seeing you lift, but this can certainly happen when people are accidentally holding their breath against their lips. As a test, you could try performing your Valsalva with your mouth open and see if that makes a difference. I’ve coached lifters who were pretty sure they were performing the Valsalva correctly only to find out that it changed when they kept their mouths open (thus confirming for them that they were holding their breath against their lips).
@@TestifySC Thank you. I Definitely made sure my mouth open. It's like a typical straining sound in my throat as I assend from the hole.
I have watch many of your videos for the most part I would not want ANY of those spotters, There watching more than spotting. Could yo do a video on how to bee a good spotter?
Thanks for the question, and you raise a valid point - spotting should indeed be primarily watching. Lifters at Testify all know each other, have a lot of spotting experience under both training and meet conditions, and are spotting exactly as we've taught and coached them to spot (nobody spots when they are new to Testify until we've taught them how to do it).
It's also worth noting that spotting a 1 rep max (like a meet attempt) will be different than spotting a last warm-up rep or a set of 5. We do indeed have a video on how to be a good spotter, and you can find it here:
How to Spot the Squat CORRECTLY (and how NOT to!)
czcams.com/video/KpVsX4JCYbU/video.html
Here's another one on how to spot the bench press:
Spotting the Bench Press | You're Doing It WRONG!
czcams.com/video/wYlNM6iw4B0/video.html
I hope this helps!