Hello guys.I am very confused about this. I am squatting heavy 3times a week but i dont know some things about bracing.
1: should first i tighten my core and then breathe in my diaphragm or first breathe and then tighten because the first one (I think) makes me tight more but i dont know. I watched many videos but noone explain this.
2: how deep should i enhale? Because i read somewhere to get just enough air to be tight,rigid,not so much because i can blow a hernia,this is what i am afraid most.
Also everyone says that you need to hold the pressure in your core not your head and become red but many powerlifters do it the opposite. Maybe i should stop watch youtube lifter’s tutorials
Get tight, breathe in, get tighter. Unrack the bar and walk it out. Exhale and stay tight. Breathe in (could be more than one breath) and brace as hard as you can. Then squat.
You will figure this out n your own, basically as deep as you can inhale while bracing hard. I don’t hear of an epidemic of hernias amongst powerlifters, I wouldn’t worry too much about that.
Well some powerlifters,their head becomes red from the squat. If you know Eliott Hulse he said that you should puff your head and hold it there.
What do you mean also by get tight and then breathe? If i flex my core i could not get that much air.Last one: how exactly(any tips?) to hold the breath bcs the valsalva its againts closed airway. I watched a bunch of videos and they said to push against your glottis. Thats very hard and i cant figure it out and also if i push like this i lose the tension in the core and goes into the head,its more like i am bracing my head xD
Thank you dude,sorry i am wasting your time but i wanna know these small but efficient things,help if you can
Exactly, you’re not going to get that much air. This isn’t like you are getting ready to hold your breath underwater or something.
Overall, you are overthinking this. It’s not that complicated, it just takes effort, focus, and practice. I have no idea what my glottis is doing when I squat and I definitely don’t brace my head, maybe contact Elliot Hulse if you want to know about that.
Yeah, dont overthink it dude. Get a belt, and use that a few times so you can physically feel the pressure against your skin, then try to mimic the feeling without it.
I always inhale enough that it puts my posture into the correct position, and then hold my breathe as part of keeping the posture, but then my posture isn’t very good to begin with so that advice may not apply to you. When I do breathing meditations, every time I inhale, I lift my posture, and when I exhale I try to relax into a better posture than before.
how exactly(any tips?) to hold the breath bcs the valsalva its againts closed airway. I watched a bunch of videos and they said to push against your glottis. Thats very hard and i cant figure it out and also if i push like this i lose the tension in the core and goes into the head,its more like i am bracing my head xD