lol I was gonna ask: I do the proper breathe in technique, but often hold it for a few reps at a time because I'm lazy to set it up again at the top. I guess I'll take the time to breathe out and in again every time at the top from now on lmao
@@coolbeansjr Listen I am very lazy. I love spending an hour plus at the gym on leg day, but I hate setting up my squats and RDL lmao. Must mean I still have work to do on that. It's like I have to pause several seconds at the top to make sure I brace again if I were to breathe out, then in, and sometimes I prefer to squeeze another rep in before I have to do that.
@@noenergybunny As someone who is a part of the " lost consciousness multiple times in public" club I assure you you can take a breath every rep. It's not that crazy lol. For lightweight I can do 2 squat reps per breath but it is best to reset for every rep just to have the technique down.
I pause with every rep regardless of weight and I'm an ass to grass guy, horray for mobility. The one thing I can confirm is that it gets waaay more difficult for me to re-brace myself if I take a breath at the bottom with anything over 245. Watching this channels videos on better breathing techniques and core stability exercises have helped tremendously with overall stability, but more importantly in my squat which is my best/favorite lift. Keep the content rolling dude! Love this channel
I go ass to grass and hold squat at bottom for 3-4 seconds. I dont wanna hold breath for that long (down + pause + up) so I just exhale slowly with lips pursed as I go down. Then at the bottom big breath in. Hold my breath for the first half of the way up (the hard part) and then exhale
Thank you. I was always taught breath in on the way down and out on the way up. I'll try to adjust my breathing and see how this technique feels for me.
Exertion headaches happen due to sudden increase in blood flow in scalp blood vessels and their dilation. I, as a migraine patient used to get them a lot. How I fixed them is by increasing my heart rate slowly and gradually at the beginning of gym session instead of suddenly . What I did was walk on treadmill slowly for 1 min at speed 4 or 5 , then walk fast at 6 or 7 for 2 mins and then run for 15-20 seconds (whichever suits you) at 10 to 12. Slow back down to 4 and Then repeat this cycle thrice. Haven't had any exertional headache since the very first day I applied this technique.
Cool cool, but what do I do to rep heavy? I find at higher weight when trying for an 8 rep set, I'm absolutely gasping by rep 5 or 6, even if the weight was moving decently before
He's just talking in terms of generating force to brace your core. If you're light headed, it probably means you're not breathing enough or not breathing deeply enough, not that you're not breathing "correctly."
I feel like it's only recently that I've nailed the feeling of having your upper body really f*cking solid so that you can push hard and safely with the lower body. Digging the bar into my upper back to pass that sticking point helps a lot.
I'm so co.fused. I was told never to hold your breath because you can pass out or the intra abdominal pressure combined with a heavy lift can cause a hernia.... .I'm so lost. This is why I just do calisthenics with a vest. Weights are too technical and I'm hearing contradicting advice everywhere.
A good tip is if you hear advice that the best lifters in the world are also following, then it's probably good advice. Don't trust your commercial gym trainers. Their expertise in weightlifting is analogous to a McDonald's fry cook's expertise in gourmet cooking.
Where did you hear that Info? 😂. You want strong intraabdominal pressure for efficient power and to avoid injury (low back). And passing out isn’t an issue if you remember to breathe at the top, once you finish your rep 👍
I don't know man. I sometimes get stuck mid way through getting up and I feel too much pressure from holding my breath. The only way for me to finish my ascent is to let some of that air out and maybe grunt a little.
You may be focusing too much on breathing in and not bracing properly once the air is in. Which muscle groups are you actively bracing when you’re squatting?
@@faresmhaya there’s a fair bit more to it then that, a good way to replicate the feeling you’re looking for is to lay on your back on the floor with your feet and shoulders both slightly off the floor and have someone punch you (not too hard obviously) in the stomach. Use a breath and squeezing to reduce the pain as much as possible, when you don’t feel the punches anymore you’re bracing correctly.
Breathing in =bracing core/pushing out. This is done with the aid of your diaphragm for that deep breath. The abdominals when tensioned aid in exhalation/squeeze in. I hope that helps ☺️
What about (& this is what I do) take a breath on top, squat, ass to grass, on the bottom, hold, let the air out and than take another breath and than rise, repeat
The time required to pause and rebrace is a lot of time under load. This would be submaximal but perfectly ok. Compare what you're asking to an Anderson Squat where the breath is deliberately taken at the bottom.
Anything for lighting like knee pain? Been having shooting lighting like pain even when body weight squatting throughout the day that makes me fall down at times. Feels like something might tear/rip/snap when coming back up
Sounds like you have patellar tendinopathy. I have it too but recovering. I would so start with some type if isometric hold on the tendon that causes little pain. Then look for more reps and weight as pain lessens
Isometric on the leg extension is good just avoid the last half ROM because this places heavy stress on the knee. Keep your range between 45-90 knee flexion
By not exhaling and holding breath while stabilizing core-aka, valsalva maneuver-you will also increase the afterload (peripheral vascular resistance) against which your heart pumps. Overtime, with extensive performance, this can cause hypertrophy and dilitation of your systemic heart chambers and lead to mitral valve incompetence, necessitating surgical intervention. As much as the extra business is appreciated, we’d rather not zip open your chest if otherwise avoidable. -Random CT surgeon The more you know 🌈 ❤🎉
@@Soccerrockker6 Bingo. Yes. Not everyone will necessarily develop a leaky valve from squatting to failure with valsalva, etc, but you can mitigate your chances by slowly exhaling while under load (same applies to any exercise where your core is engaged to increase intra abdominal pressure). Also, given cutting season is nigh, and if anyone else reads this, in those who participate in consistent aerobic exercise while weightlifting, there is a significantly greater ability to remodel one’s heart to its nominal function (i.e reverse the alteration to your heart from chronically elevated afterload). I’ve left general surgery long behind, but beware the hemorrhoids from valsalva-ing. They will come for you, and they’re fucking gross. Test-based PEDs and their analogues can do far worse to your heart/vasculature with chronic use than chronic valsalva ever will, just to put in perspective.
I'm literally going to try this right now. I'm 50 reps deep at 135lbs. Keep getting lightheaded by the 7th rep in a set of ten. Will follow up when I finish the next 50. EDIT/FOLLOW-UP; WOW did this work. Did a set of 20 and wasn't even light-headed at all! 🤘🏻 THANK YOU for sharing this, bro! 💪🏻 You're awesome 🤙🏻
I brace my core at the top then breathe in a little through nose on the decent. Once I hit the bottom and ascend I breathe out. This has always worked for me.
@@Queenfisher444 sorry I wasn’t clear. I start to let my breath out at my sticking point or as my head is “out of the water”. When I lift heavy I use Aaron’s technique but I can’t seem to do it when I go higher reps. That’s when I get the rhythm of bracing and slightly breathing in through my nose on the descent. Is your technique the same for a 15 rep set and a 3 rep set?
@@Alex44081 sorry was replying to the wrong comment. You only need to brace hard above 80-90% 1RM although the better you get at it the more you’ll use it for lighter loads. To be honest I wouldn’t ever touch a set of 15 squats unless you’re doing drugs, there are more efficient ways to train.
My wrists hurt when squatting, I get to a point where I want to load more weight on the bar but can’t endure the wrist pain. Happens more with high bar but still happens with low bar Anyone help?
Hi all! I run 5+km regularly and have no issues at all. When I however do sets of 15-20 squats, I need a few minutes for my normal breathing to restore after the set. Could you please give me some recommendations?
@@amitev squats are tough. Personally I know when I go too far with them because I kinda become dumb/clumsy for the next e hours after the adrenaline drops. I also get bp headaches, but that's just me being dumb and not implementing more heart medications to manage my PED use. Oh and cardio, my cardio sucks, working on it tough.
Late comment but if anyone can help id appreciate it, if i try to breath as shown in the video, half way through my set i start getting really light-headed and my ears go half deaf for a few minutes after the set, usually after this i cant finish out the set properly as i fear i might pass out, am i doing something wrong?
"Diaphragmatic breath"... I guess that us choir boys and singers have a bit of an advantage with weight lifting, because we ere trained to breath with our diaphragm early on.
Guessing it refers to breathing in properly with the diaphragm, you'll know you are doing it right by putting your fingers on your sides and feeling them pushed back by the air you breathed if.
Doing 15 reps like this would kill me. I inhale through my nose on the way down, exhale forcefully on the way up. Fuels me. I only do goblet squats at 64 though.
Reduces lower back pain as well and it gives you a bit of a pump feeling since everytime you breath out ,you feel your body pushing the belt away .It's good to use but be careful with the old school veriant since some of them could put too much pressure on your stomach.Trust me it hurts
So instead of using proper technique to lift more weight you should just lift less weight with bad technique. You are incredibly smart and definitely not coping.
Wrong ! Taking your breath in should be done as you start to squat down, and that breath should be completed about 60-80-% of the way to the bottom. Once you start to come up either start to exhale smoothly when you reach your sticking point or when you get to 50% of the way back up. All breathing should be smooth, and you should not be "gulping" for air. Remember to close your mouth but don't press your lips together, let them sit naturally and have your tongue pressed against the roof of your mouth. Breath through your nose, yet leave your lips relaxed so that some of the air can enter and exit your mouth if needed.
Depends on what you’re training for. That works for general fitness, easy to moderate warmup weight, or weights you’re doing 5 reps or more. I’ll do that until I hit warmups up to 315 pounds, without a belt. Going into 3-4 reps of 405 and singles of 500+ then I’m belting up and bracing at the top for a solid and uniform torso stiffness.
