Squat Pillar #2 | Breathing and Bracing | JTSstrength.com
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- čas přidán 27. 09. 2017
- Setting a strong braced position through your midline is critical for maximizing weight lifted and back health in the squat. In Pillar #2, Chad and Marisa discuss and demonstrate 360 pressure through circumferential expansion.
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I couldn't stop looking at her quads. My god.
Me too. They're great
Yes! My god, they're spectacular.
World champion quads...
For a girl?
That is only in PART from the squat, like 90% of it, but I bet you she does lots of lighter leg extensions, which create that imbalance, which she does have, they are disproportionate to her hamstrings.... don't get me wrong, I am a regular man, and overall, I agree, great legs!! ---------And the rest of her too!!
She would do best to balance that with Lunges so her hams and ass (which is great) is more proportionate... Still, I don't think any man would kick her out of his bed for that.....LOL
One additional reason is that her knees are NOT too forward (which is good) but they are too CLOSED (which is bad) for maximal weights, she would break her own records if she just OPENED her KNEES out more as she descended keeping the rest of her technique the same.
She is hot, just saying "open her knees" game a twitch... but that is what is needed for improved safety and ability to add weight to that bar.
The "be very deliberate about it" tip was brilliant. "I should be able to see you take in your air from across the room". Excellent. That actually made it click on my head/it's one line that will make me remember all the cues
1. When unrack, neutral back, bring hips underneath, unpack with hips and legs. 2. Flex hips. 3. Air in through the nose, finish through the mouth, push air down and out through obliques.
How to unrack:
- Bring hips underneath you, and lift with the legs and hips 2:13
Breathing: the idea is to create tension in the body
1. While unracking - inhale, and on the exhale push the air down and out in to the obliques (sides of the stomach) 2:24
2. While holding the bar - squeeze the butt (stabilizes the spine and hips) inhale through the nose and exhale down and out in to the obliques (cue: push your obliques out with your breath) 2:58
Marko Viner you are the real MVP
This video series is great, thank you.
Ty ty ty!!! My squat feels so much better because of the 5 pillar videos
Really really appreciate these videos. Keep them coming!
This changed my life. Thanks for everything, Chad and juggernaut.
I like how you're breaking this down in separate videos. The previous one helped my form immensely. Still working on it. Marissa Inda-- looking strong and beautiful as always. Very inspirational. Thanks for the good material and congrats on coming back and getting stronger after your injury, Chad.
This is an excellent series of videos, thank you.
Things I have found out on my own, being validated by you Chad is a huge blessing. Lets me know I'm on the right track!
this is pure gold. thanks
definitely good imagery cueing , love it!
very good pointers thank you
Juggs videos are gold.
Please tell me your gonna do a series on the other powerlifts
Thank you for these videos and being very articulate and professional as you talk. The intelligence is quite noticeable when one can speak without a lot of cursing.
Keep em coming !
Definitely have had a similar experience with breathing out. It feels like it pulls my spine out of alignment too. I have been trying to breath into my pelvic floor. I will try the oblique breathing. Thank you.
Holy crap, that squeeze your glutes before bracing tip is amazing. I never though of it as a way to neutralise the spine before bracing. Just finished squatting and they haven't felt that good in years.
very instructive video
It's amazing that breathing has such a tremendous effect on the posture.
This video has taught me alot. Flexing your glutes and creating tension in the oblix. Do you flex (tense) your glutes the whole way down and back up ?
Thanks
I definitely need a breathing tutorial for deadlifts now.
Im literally practicing in my office chair lol thanks !
At what stage do I shit my pants?
Charlie Cairone Right before the squat and just after the unrack.
That's why Chad said to squeeze your butt. Keeps it in while you push it out. :D
When you start the drive from the bottom, the shit letting will generate some vertical force to push you upward.
Well, this completely changes my perception of proper breathing, I can still make huge improvements here
Great session, Chad and Marisa. Two questions: 1. does this series apply to both high bar and low bar squat? 2. I notice that Marisa keeps her feet together when unpack the bar, is there a reason or just personal preference?
Yeahhh, If you could just go ahead and release all the parts today, that would be greeaat. #helpme
I only do glorious high bar olympic squat ATG
Chris Ruffin made a video recently on the squat about using your last to brace but I'm still a little unsure to exactly what he meant could you cover this?
i couldnt understand it i need to see the belly. like do you contract the abs after you take the breath or you push them out?
I never got the 'squeeze your glutes' cue on squat, feels like I just can't move down and I'm stuck when doing so
Great vid as always!
Exactly. When I squeeze my glutes, I shift to a position exactly similar to lockout position of the deadlift. Hips move under.
Create 360 degrees of intra-abdominal pressure.
0:36 Bad breathing techniques can cause back problems. Cueing to breathe into belly is not enough, need to breathe into the sides as well. This causes abs to push forwards which can cause low back extension, need a neutral spin before squatting.
2:25 Focus on pushing air down and out, create tension through the obliques.
Squeeze your glutes to prevent them from going behind the bar.
3:56 90/90 Degree Breathing Drill - used to teach and train diaphragmatic breathing.
Common Mistake - breathing into the chest and shoulders, rather than abs and pushing out through the obliques. It causes chest and shoulders to rise and even the bar.
I don't know how to push my obliques out. Is there a cue or method for doing it?
I needed this
Good video thank you I'm 67 and still squat. Not as much as I use to do but I grand it out! Lol
I struggle to replicate proper breathing technique for the later reps in the set, do you have any tips?
Great video. But how do You take air in from the nose and mouth at the same time? 😉😉😉😉
Chris Duffin!
1:23 hot diggity this is some good stuff
What kind of superhuman do i need to be to control my breathing direction?
Can someone provide a link to apt breathing video seen at 1:15 with Chad and Quinn?
I don’t get the oblique part I suck as much air in leave my belly out and squeeze my abs then squat breathe at the top etc
Would that type of intra abdominal pressure be bad for the pelvic floor muscles?
I would mention a difference in breathing in Russian vs US powerlifters. Most American lifters tend to take a deep breath and then even pause for a second before starting a negative movement. Russians almost never do that. It is either a very short inhale and immediately starting descending or, even more often, breath in at the same time they start descending. Even more so, many do continue breathing in (inhaling air) on the way down. For example, look how Malanichev squats. You don't see him getting a deep breath in before starting a lift. He breathes is as he is doing the negative movement. Watch Belkin's 380kg squat at the BoB 4, he continues breathing in as he is going down (he also continues breathing in as he does a positive movement during deadlifts). Same for Aleksey Nikulin. etc.
Yes, makes sense. Actually, forgot to mention Zahir, who is by any account a top 5 best squatter of all time. He also takes a very short deep breath and immediately goes down while continuing breathing in. Btw, I am not saying Russian way is better or more efficient, there are plenty of outstanding US lifters.
And yes, treating every squat the same (i.e. keeping the form) makes sense. In fact, Ed Coan always advises to do that.
when do I breath in and when out? at what rhythm?
Do you breath out while ascending again or only when you're fully up?
Cheers for the explanation video!
Max S only when fully up. When you’re moving the weight you want to have maximum tension and exhaling causes a loss of tension.
my head popped off and landed in poop, but got a PR so, thx Juggernaut
Should we flex the glutes or squeeze them forward as much as we can
His calves are the same size as her quads
He's also a giant of a man
How do you push air down?
cool
Thanks guys for the vid. I've heard this concept long ago and while squatting beltless it was really hard to figure out if I was doing it right. Once I started wearing a belt, I was able to actually feel the tightness in my lower back/oblique area by how i was pushing against the belt. Just something that really helped me, thanks again for the vid, very informative as usual!
As far as I am concern if you brace so hard that you feel like you are pooping you are making it wrong. You can also develop rectum problems.
What about the transversus?
I'm still confused with the "bracing" part. Are you supposed to contract your abs as if you were trying to hide a beer belly OR expand the abs outwards?
try to tighten your abs as if someone is going to punch you..
sailor boots review please
🔥🔥🔥🔥🔥🔥
I’m doing this all day during school lol
After breathing all that air in, do you try to push your abs out or tighten them down. I do not wear a belt. So usually I try to belly breathe and then contract my abs. Is that wrong? Should I be pushing out?
Pushing out through the obliques.
Juggernaut Training Systems thks, I ve got a real question do I need to suck up the anus? Because I've heard it can save from hemorrhoid... Thks for your video
Could you pls do one vid of high bar please ?
The cues are basically the exact same.
@Juggernaut: are you going to explain on foot position during the lockout/set up? U didn't say anything about it during the set-up video. Some people like to lock out in squad stand, others put 1 foot forward and lock it out that way. Which one you prefer and why?
Unrack with your feet even. One foot forward puts the stress much more on that leg, so you're lifting the weight with one leg instead of two.
Thank you for the reply! Thats what i thought, yet i see a lot of weightlifters do a lift off with one foot forward, even with heavy lifts. Thats why i asked. :)
"If one of those happens, I'm sorry" lololol
do you gave a link for the 90-90 breathing?
czcams.com/video/m2OFz37JHug/video.html
thank you so much!
I had 2 herniated discs too!! Now I’m back at squatting with the help of God and yes breathing
I'm curious why her legs are so close together and her head is up. For the head up im wondering doesn't that put unnecessary extension on the cervical spine? For the legs thing i guess its just impressive she's able to hit depth like that. Plus for a low bar squat the back angle seems more vertical than I'm used to seeing. Idk I could have no idea what I'm talking about but those things seem to contradict what I've learned about low bar squatting. Some insight would be appreciated.
Everyone will have slightly different squat technique due to limb lengths, socket structures, mobility and so on. You need to figure out what works for you, and also how to improve your mobility so that you can employ as much ROM as you can.
bro you have to do a technical breakdown on sqauts and deadlift
When I try this it makes me dizzy! Any tips on that? Although I am probably not doing it right...
Crazy Hair Photography air in the torso makes you dizzy. push the air down more
You're actually doing it right. It's normal to feel a bit dizzy.
Is this also called the "Valsalva Maneuver?
Yes
Why is this part about neutralizing the hips not talked about anywhere else that goes over proper squat form? And whats the point in flexing the glutes to neutral hips if youre just about to do the descent and lose that position anyways?
For me it feels like "centering the hips" for the descent, I kinda descent more lopsided if I don't but that's just me, can Chad chime in about it?
Do I keep and hold my breath throughout the entire set?
Through an entire rep certainly, you can breathe in again before starting the next rep.
How to push air down and out
?🤔
Fart
Sorry if you poop or your head pops off haha
Never seen that narrow stance
Great tips! But if I poop my pants who's gonna clean up the mess lol?
When I push the air into the belly and obliques, I feel presure in my throat and head. What am I doing wrong?
If you're doing it right, there is pressure everywhere.
Wish she wears tighter form fitting top so that I can see her posture better.
But most expert says you breath out as you go up and she is not breathing out her mouth is closed as going up
I don't see how this many very experienced instructors fail to mention the second half of the breathing&bracing process. All they talk about is to push the abs out in whatever direction they suggest, which you can't really control anyway, but you don't hear them telling you to contract your abs (rectus, ex obliques, int obliques and most importantly transversus abdominis aka your built-in lifting belt), effectively sucking your belly in, which is THE EXACT OPPOSITE of the first part, against closed throat, anus and urethra. #valsalva
Chad, I shit myself every time I squat. What should I do?
Brace properly, or don't squat at all.
Make sure you train at home.
Of the options of your head popping off or you pooping your pants - let’s hope it’s the one where you don’t die!! 😂😂💩💩
Wow, she must really like that shirt Chad is wearing. 😂😂
Edwin hahaha damn dude where is she supposed to stare at, the ceiling?
Lolll I never know where tonlooo when he's talking -maybe next time I'll d some sort of pantomime routine
I get headaches when i squat =-(
Favorite part of this whole video that has me dying laughing. 3:14 “go ahead and rack it… “ the way he says it lmaoooo I can’t stop saying it. Walking around my house right now saying “go ahead and rack it…” going to be using this phrase in all places whether it’s applies or not for a long time to come.
Jesus Christ. From the Thumbnail I literally thought the guy behind her was Alex Jones!
2:07 Beautiful 🤩
great advice and all, but did she look uncomfortable to anyone else? I swear she had a look at the camera office type moment.
Those two are soo cute
Well, i dunno about seeing correct breathing across the gym, but you'll definitely HEAR it across the gym if an athlete shits his pants!
"All in the name of a bigger squat!" U_U
This guy is MUCH better informed than 99% of the coaches out there, the one at my gym is a complete idiot.
Talking about the best squatters, it surprised me he didn't ask her to widen her knees as she descended, just as the best squatters do, her weight on the bar should go up almost immediately within two or three workouts as soon as she gets used to that new stance AT THE BOTTOM... I would say the weight can go up by 10% if she did that, it is such a much stronger position.
I don't mean extra wide knee, just stand up at the top with a slightly wider HEELS (not toes, the toes are just fine at that angle) and "throw" the knees OUT as you descend and they should be right over your toes and not wider than your feet.
She's a shortie so she can definitely get away with a straight narrow stance. Usually the narrower the stance, the more quad activation.
I disagree with "the type of pressure you want to generate" but that is minor issue, pressure is needed, but pushing your abs OUT is a bad idea, "bracing" the abs after a good breath is better, but without INTENTIONALLY pushing the abs out.
His abs are already out permanently... LOL (Sorry you left it wide open there buddy, just a joke)
Her left vastus medialis looks strange.... injury?
that girl is beautiful, my god! I fell in love
I troll commonly and just wonder...who is downvoting? Lol
I wonder that myself too. I'd guess its the same people on each video.
why can't you upload a single video in which a man demonstrates an exercise .........why always girls