Proper Breathing

It is not enough to only brace for a punch when we squat. If you want to move massive weights in a safe manner you must also learn how to breathe properly. For too long, professionals in the strength and medical field have failed to incorporate proper breathing during lifts. Many have essentially approached our core like a balloon; trying to strengthen the outside rubber walls instead of learning how to increase the pressure within!

Fitness and medical professionals are taught, “Breathe in on the way down and breathe out on the way up.” This is fine for an exercise involving lightweight and higher repetitions (i.e., bench press 3 sets of 10 reps). This breathing mechanic however is not entirely recommended when performing the barbell squat. Can you imagine what would happen if a powerlifter let out his entire breath on the way up from squatting 1,000 lbs?

When we squat heavy weight with a barbell (for example anything over 80% of your 1 rep-maximum), it is advised to take a large breath and hold it through the entire repetition. Usually this type of breathing is not needed for higher repetition sets with low weight. However, when you are squatting heavy for a few reps it is crucial. This breath should be taken prior to and in coordination with the cue to “brace for a punch”. Doing so allows us to dramatically stabilize our core.

To learn how to properly breathe during the squat, try this simple test. Place one hand on your stomach and another on your side (near your lower ribs). Now take a big breath. If you did this properly you will feel your stomach rise and fall. You will also feel your lower rib cage expand laterally (out to the side). Essentially you are feeling the volume increasing inside your core. When we take a big breath the diaphragm just below our lungs contracts and will descend towards our stomach (1).

most a guggolásról beszélünk ahol komoly erőkifejtés van. Más gyakiknál persze úgy van erőkifejtés kilégzés..

"akkor ne rezisztencia edzést csinálj hanem rendes odabaxósat :) "Bá