This works 100%. I drank a 2 liter of diet coke then did 10 sets of 5 minute jumping jacks in place. I squatted a PR but had to hire an interior designer and environmental worker to clean up my garage. "think of your body like a soda can." Thanks Alpha!
Consider that can weighs a 1/4 of a pound and it held 45lbs and got crushed with bad balance at 90lbs. 45lbs is 180 times the cans weight and 90lbs is 360 times the cans weight.
@@richardkassel2621 That can weighs ~16g. There are 454 grams in a pound, 45lbs is 1,276 times the cans weight and 90lbs is 2,552 times the cans weight! Way more impressive.
I have been searching about how to breathe during lifts....and this video is by far the best .... not a single second has propoganda fillers.....great job man
never thought breathing was that important but after watching this vid and actually using the technique I can push hella more weight now lol...this guy needs more subscribers and views
You're right. I was doing it wrong. I have always braced but I'm always pulling my ribs upwards and filling my chest, I never really thought about how that could lessen my abdominal pressure. Great vid!
many many moons ago i remember being taught (wrongly) by my high school gym teacher. she said breathe in and out continuously no matter how heavy your lifting! i could never do what she said, now i know why!!!
Hey man. I'm a doctor, and I just wanted to thank you for making this video. It's helped me recover and prevent back injuries, and I share it with all my patients. This video has helped a lot of people. So thank you.
I watched this and your other video discussing it 2-3 times. Practiced it a few days before leg day. Squat numbers legitimately went up 50 pounds just like you said. Perfect explanation!
Someone mentioned your channel on Reddit and I can't be more thankful. The information is still the best even after 3 years of upload. Hope you're doing great in 2020 :)
I really appreciate that brother, it has been ripped off by lotta bigger channels but people still tell me that it’s been helpful this many years later.
Quickly becoming my favorite fitness channel for a very good reason. Solid, tried and true advice... in short periods of time. No better way to do it. Thank you, Brian.
Finally a thorough and deep video about breathing. 99% of the content out there just says: take a deep breath, but they NEVER say how. Like it's obvious how to take air... It's not. I have always done it the wrong way and wondered why I started aching after squatting moderate weight (despite having good hip mobility, and good mechanical technique). Thank you for this!
The valsalva maneuver (VM). Super best thing, ever. I've only been lifting a couple of months and I recently learned that not only do I not need a belt, yet, because I'm a novice and the VM will suffice, BUT undeveloped intercostal rib muscles can tear along the edge of the belt while performing the VM under a loaded bar. I proved it! Fellow novices, learn from my pain! You won't need a belt for a LONG time if you perform the valsalva maneuver as described in this video. Develop those riblets!
Warrior Homestead fellow ribblet injury newbie here, seconding this mans advice, 6 weeks off of progressing on most lifts cause of intercostal strain lead me here...to which I can only say thank you and wish I found it sooner.
Pretty awesome analogy... I actually had been doing this wrong for years until someone told me to think of how I'd brace myself to take a punch to the gut. Somehow that clicked, but this visual really really enforces the idea.
Fun fact: diaphragm breathing is the basis of choir and classical singing. Back then I never thought those years of a capella singing would come in handy for lifting heavy stuff.
I really appreciate and respect you for not using foul language in your videos. You are an inspiration for me. Really enjoy your videos. Great content, learning a lot from you. Thanks so much!
Fantastic video. Thank you! I wear a belt on max attempts and it has always been helpful for me to push OUT against the belt during the brace. Also, to prevent the head rush, learning to breath into your "Dan Tian" vs squeezing the breath up into the head has been a huge help.
Your videos are great. I've been powerlifting for a couple years, and have picked up a few awesome tips from your channel. I've always watched the big strongman events, but you've piqued my interest in participating. I hope you get some more exposure on youtube - definitely deserving of more views.
I love your channel, and i dont say this very often (and I've probably seen every fitness channel). The information you give is amazing, I actually feel that it helps, don't get me wrong, a lot of others give great info, but you explain it in such an easy way to understand. For instance, this, they would all say brace, but never really explain what that meant, so yeah, I admit I used to crunch a bit. Thank you so much for this and all your other videos. Greetings from Mexico!
Say what you want about your can demo, that was the BEST explanation about proper breathing I've found. Recovering from double hernia surgery had me afraid to lift again. NOW, I get to practice this technique, get it down, then start lifting again. Thank you so much!
This is THE reference video as to breathe and brace! I share it to anybody who wants to learn, my numbers went up like rockets. One question... How to avoid passing out? It happened once while holding my breath and bracing. Thanks Brian!!
Grateful for people like you teaching this awesome stuff. I've always had a weak squat and I would've never thought breathing is what's holding me back. Trying this tomorrow!!!
Armand Svikis I used his tips and they helped tremendously!!! My squat, while still weak is much stronger than it was before!!! I've gone up 30lb on my squat and 50lb on deadlift. The best part is that my whole body is not worn out after a full leg workout, whereas before if I did some squats I got totally burned out. That means MORE REPS AND SETS!!! I'm now training legs at least 3 times per week.
this is the only video i found where it is described how should one feel before the deadlift feeling it hard in your face ,funny thing in all breathing videos on deadlift no one talks about how should one feel .i found this by accident onmy own ,i'm glad someone on youtube has clearly described it .my breathing this way has resulted in an instantonely lift off the floor plus i feel a very less load on my back after my max effort .great job man !!!
THANK YOU !!! THANK YOU !! THANK YOUUUU!!! This video is amazing! And the "think about your core like a can" idea is very visual and so good to queue yourself into not forgetting what needs to be done while breathin` & bracing!
In regards to the squat technique and the bench press technique I have to try this too! My bench and squat got so much better! You are a man of empirical truth
Super informative, I will use this all the time now. Previously I have been told to release air halfway through heavy movements. Thank you so much for this!
Your advice and wisdom is pure gold when it comes to weightlifting. My main lifts have all went up by 50+ pounds this year thanks to your advice!. Thanks a lot!
This guy is the men . My trainer showed me this the same way . But my phsio told me to bring belly to spine .I think I will believe a sports physiologist any day over a phsio .
I've been training for years and learnt a lot from various RU-vidrs over the years but... I discovered this channel recently and I've learned more in a week than I have in all the years of trying to filter the chaff from the gems. thanks for sharing this golden advice, I'm a bit if a growler on heavy weights so I am dying to try this :D You have an excellent way of simplifying your point and I love your channel! thanks for taking the time to make these videos Brian!
Thank you thank you thank you so much! I was at a total loss when it came to breathing and stabilizing my core. Your video was such a good educational one for me. I'm 46 years old and just started heavy lifting a few months ago. I've subscribed to your channel and I'm looking forward to much more educational videos! Again thank you so much😀😀😀👍👍👍
Its kind of annoying how even when you push your stomach out you still look thin. My big fat belly sticks out like a pregnant chick when I suck in air.
love love love love your explanation/demonstration...and the can analogy. love how you point out common mistakes too ( flexin the abs instead of pushing them out) love ur humor too (those pictures dont go away). love ur editing too. love all ur vids btw. Question for you Brian if u have time: ur pause squat in the intro to this...whats goin on there? r u breathing. I do pause front squats and just hold my breath for like 5 seconds. I feel lightheaded. Should i be breathing? sorry so long. Thank you for all you do. I just love ur channel.
Thanks so much or the kind words! If I am just doing a standard 1-2 Second Pause I will hold my breath for the entire rep. But if I am going for a 5-6 second pause I have to take shallow breaths while keeping my core completely engaged or it will fold me. i really hope that helps you out! just don't pass out, I have been here before and it's embarrassing!
I've been practicing the breathing and bracing as described in your video and it has already made a big difference for me. Thanks for the great information!
Thanks for the advice that it feels like my head is going to explode. I got the idea right of how to brace and breathe, but the pressure in my head made me think I was doing it wrong. Let's see if this will help my lifts go up as much as yours did.
Really is an essential technique. I used to get lower back pain on DL when I didn't know intra abdominal pressure. Makes everything feel much tighter too.
Weighted RKC Planks taught (and helped) me intra-abdominal pressure. You learn how to tighten your core (not to be confused with abs): transverse abdominis, internal obliques, glutes.
" What you will get is them crunching down and sucking their belly in like they're going to take a selfie. Number 1, don't do that. Those pictures don't go away. " HAHAHA love your vids! One of the most informative youtubers I have come across in a long time and you're hilarious! Thank you!!!
I was never taught this but I just naturally did it. It just made sense especially with squats which is the first major compound movement I learned. I couldn't imagine not having the rigid core that it produces. A few months later I started deadlifting and just naturally carried that over to it as well.
now I probably look ridiculous in between sets practicing my breathing but it helps!! also yoga! that'll help you work on your breathing! awesome video !!!!
First time finding Brian. But man he is awesome and this is a great video. Jeeze... Aside from being entertaining and well made, and him pretty hilarious or least a unique character-- he explained this breathing technique inside and out better than anywhere I've seen, practically, functionally, and explanatorily. It's a topic not just for getting the most out of your workout and not even all the other ways like avoiding injuries in our workouts or life... honestly it's the kind of breathing and process that (I'm no Dr, just a patient) can quickly increase blood pressure in a rapid and pressing way as to be utmost avoided by those with certain heart conditions. I could be wrong, I just think I never quite understood this as well before from my reading and Dr's explaining what not to do. I don't think THEY understood it or how to package and explain it as well as Brian. I've not seen a source and or medical profession be as accurate or clear, but while I could be wrong now I believe I misunderstood before and THIS IS basically the exact kind of breathing during my exercises (that I think?) I'm supposed to make sure you don't accidentally do while doing moderate exercising with aortic aneurysms. I was working out lightly again with just body weight and more PT / improve health / fitness stuff... but I was breathing completely wrong while trying to avoid it in ways that I've only seen explained clearly in this video. Really awesome, got my sub albeit I'm not into body building or strong man competitions edit- just saw his new one on the topic, he even made it more contextual to this. Added about not ever doing that and holding your breath doing certain and heavy lifts [for me the risk is heightened and we know where that kind of "shaken soda can" breathing could be dangerous incorrectly done or applied]
Hey Brian! Wish I came across this video years ago and avoided my many low back injuries. Do you have advice on getting air in while bracing during extended duration movements ie., max distance farmers walks? Love the content and keep it coming!
5:03 Mark Bell got that exercise from George Leeman, who said he found it online many years ago but can't remember exactly where from. It's kinda cool how it's made its way to you.
What about intracranial pressure? I wonder how much pressure this exerts on blood vessels in the brain? Not just picking this apart, I was always told that exhaling while performing the strength movement protected the brain from having an aneurism. Just a thought.
