This one thing has made a bigger difference in my lifting than anything else in 20 years

@zachuttke

8 жыл бұрын

Thank you for this awesome video!

@BrianAlsruheOfficial

8 жыл бұрын

+Zach Uttke Glad you found it helpful man!

@Fuente_opusX

7 жыл бұрын

Incredibly informative video. I'm going to implement this from now on!

@BrianAlsruheOfficial

7 жыл бұрын

That's great, I am glad you found it helpful!

@stevena8719

7 жыл бұрын

Well now I get it! Thanks friend, I knew to fill up but the can imagery makes a difference.

This information could save your life when lifting heavy. We owe him for this alone. Brian is the man!

@josephprivate1802

3 жыл бұрын

Yes he is the men

Brian: "This can is like your core" *Can gets crushed below enormous weight* Brian: "Bad example"

@richardkassel2621

5 жыл бұрын

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.

@Drew2two

4 жыл бұрын

@@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.

@mr.monitor.

4 жыл бұрын

@@richardkassel2621 cans are not 1/4 lb -there are 28-32 cans per pound not 4☺️ those would be some big cans lol

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!

@BrianAlsruheOfficial

8 жыл бұрын

+kickenwing30 Hahahaha brillant!

@brudesim5673

7 жыл бұрын

kickenwing30 you forgot the mentos!!!

@BlackCat-zg6wr

3 жыл бұрын

“Thanks Alpha” lmao

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

@BrianAlsruheOfficial

7 жыл бұрын

Thanks so much man, I really appreciate that!

@ReallyInterestingName

Жыл бұрын

@@BrianAlsruheOfficial dont be a kunt you madafkka

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

@BrianAlsruheOfficial

7 жыл бұрын

Thanks man, I appreciate that and breathing/bracing has done more for my numbers than just about anything!

I'm 106 lbs. This video took me from a 70 lb squat on the Smith machine to 115 lbs in a free squat. Love it.

@user-ox4ki7vf7w

Жыл бұрын

Blud is huge

@mikael4126

Жыл бұрын

​​@@user-ox4ki7vf7w "Blud" is a girl. Stupid mofo

@mikakoivisto6504

6 ай бұрын

​@@user-ox4ki7vf7wblud is skibidi

@hellospaghetti5754

4 ай бұрын

​4 yrs later imagine the gains

3:32 Bracing involves pushing out the abs after taking air in. 4:20 Example of Breathe and Brace 4:57 Breathing Drill w/ KB

I just try this technique. and break my PR in squat for 10-15%. thanks

@BrianAlsruheOfficial

7 жыл бұрын

That is awesome man, great job!

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!

@BrianAlsruheOfficial

7 жыл бұрын

Thanks so much man and definitely try it out, it has helped me a lot!

Watch at 4:58 if you wanna just get straight to the point,great video though!

tremendously helpful, no nonsense and simply put - you are a great teacher! (like Alan Thrall, through whose channel I got here)

@BrianAlsruheOfficial

7 жыл бұрын

That is awesome man, thanks for checking it out!

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.

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've been training for years and learnt a lot from various KZreadrs 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!

Getting over back injuries, this video change my life in the gym and at work. My spine and I thank you!

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 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!

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😀😀😀👍👍👍

Thank you so much!! The shaking up of the can was the metaphor I needed!!

Great video! I've been lifting for a while and this stuff helps a lot.

"Think of it like Ninja Turtles." You're videos always strike such a great mix of being entertaining and informative. Love the channel!

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!

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!!!

This is fantastic. Thanks for the illustration!!

What an analogy man :P Love how informative and concise the videos are! Definitely sticking around!

@BrianAlsruheOfficial

7 жыл бұрын

Thanks so much Thomas, I really appreciate that!

Thanks again for having made this video! I keep referring people to this video all the time when trying to teach them breathing/bracing!

@BrianAlsruheOfficial

Жыл бұрын

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.

Thank you for the amazing information Brian! It's free and your videos help a lot of people! 👊

@BrianAlsruheOfficial

7 жыл бұрын

Thank you so much!

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.

@BrianAlsruheOfficial

7 жыл бұрын

Thanks so much for saying so man and definitely try the strongman stuff, you will love it!

Thank you bro for making this clear been looking for this type of video

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!!

GREAT analogy - made the content so easy to comprehend!!!

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!

@BrianAlsruheOfficial

7 жыл бұрын

Different things work for different people but to me that is just collapsing my soda can and I fold!

I had to watch it twice before i fully understood what he meant. It realy helped me out! thank your Brian!

This makes so much sense now I knew I was bracing and breathing wrong I just couldn’t figure it out. Thankyou good lad. Your a god

Yeeeeeeees!!!!! Thank you!! This is what I tell my athletes CONSTANTLY!!! Great video!

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!

God bless You Sir, i just added two additional reps to my one rep max!

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!

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!

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.

@BrianAlsruheOfficial

7 жыл бұрын

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!

@DdDd-zo2ll

6 жыл бұрын

Jilly Zumba soo we breathe in the belly pushes its self out then squeeze/flex abs out ? Don’t flex them abs in ? Am I correct?

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!

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

@BrianAlsruheOfficial

8 жыл бұрын

+TheWise Owl Hahaha thanks man!

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!

@BrianAlsruheOfficial

7 жыл бұрын

That is awesome man, thanks you! I really appreciate that!

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.

Such a great video. Glad Alan brought me to your channel!

@BrianAlsruheOfficial

7 жыл бұрын

Thank Jakob! I'm glad you are here!

Subscribed. Rang the bell. Best instruction on the subject I've seen on the internet. EDIT: ... and added a 'thumbs up'.

Great illustration. Makes it really clear.

Awesome information. Using the can reference was genius.

This guy is full of knowledge and knows how to communicate it in the simplest manner.

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!!!

@goofyahhh254

7 жыл бұрын

avin r same

@3Q2HFNILQHF

7 жыл бұрын

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.

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!

So glad I found your channel! Great advice and you are funny as hell.

You earned a subbed and like. Lots of good content. Thanks so much my good man

Thanks Brian! I was looking for info on breathing, good stuff!

@BrianAlsruheOfficial

7 жыл бұрын

Awesome, i'm glad it helped!

Brilliant explanation Brian, an area I need to focus on, this helps a lot. Thank you. 👍🏽

@BrianAlsruheOfficial

7 жыл бұрын

I appreciate that man!

You pretty much explained the valsalva but in a way I actually understood. Thanks mate this was awesome

Great information and stated simply. Thank you.

Good explanation with example. It'll be remembered for longer periods of time.

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!

This is awesome, I was told something similar to this but never explained the reasoning behind it. Thanks for the info!

@BrianAlsruheOfficial

7 жыл бұрын

Sure thing, i am glad it helped!

Best video on this topic and really enjoyed the article. Well explained in detail.

@BrianAlsruheOfficial

7 жыл бұрын

That is awesome man, thank you!

Thanks man. Good analogy and suggestions.

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.

@BrianAlsruheOfficial

7 жыл бұрын

That is awesome man, i am really glad you found it helpful!

Thanks for the video man I was having a hard time breathe correctly during my lifts

Best video for breathing and bracing. Hands down

Seriously this is an excellent video, nice work

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.

Thanks a lot brother! These cues helped me a lot !

This video is by far the most useful on You tube..

Love all of. Your videos man keep them up. This was really helpful thank you

@BrianAlsruheOfficial

8 жыл бұрын

+BoulderShoulders Thanks man, I really appreciate that! Glad you found it helpful

im really glad i found this episode

Very helpful! Before you start a heavy lifting day make sure you do a pre-workout poop. You don't want to paint the grass when you do ATG!

Thank you from france, I was searching thins kind of information for couple of months

@BrianAlsruheOfficial

2 жыл бұрын

I’m so glad you found it helpful!

Thank you very much for this!.... so f@@king helpful just one question Bro - when you should you “breath out” on the squat - do you breath out “AS YOU” lift (stand up, push up) or do you breath out “after” the lift is done... I tend to hold my breath like this but push out as I lift however have been doing it through the chest and the NOT the diaphragm as you highlighted - just tried it now and it’s a MASSIVE difference - thanks again!!! You just gained a subscriber from the UK

This guy speaks nothing but the truth and explains it awesome... good job

@BrianAlsruheOfficial

7 жыл бұрын

Thans Kory, I really appreciate that!

Heh, no wonder i was getting so lightheaded very often... thanks for the specific details on how it’s done. Now to retrain with proper technique!

Like a Boss. Thank you for teaching me.

Thanks Bro. You really saved a lot of backs in this tutorial

thanks good sir. finally I get a clear answer as to what bracing is.

@BrianAlsruheOfficial

7 жыл бұрын

You got it man, i am glad i could help!

Dude you are slowly becoming my hero and saviour

@BrianAlsruheOfficial

7 жыл бұрын

Hahah thanks man, i appreciate that!

This was really helpful, thanks!

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.

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.

Very helpful!! Thankyou Brian!!

Thanks for this video man ! !

Ordered my first proper sandbag and will train with them because of your videos

Thanks so much for the info!!

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 !!!!

Great content mate

Nice video. Creating that IAP and a brace is so important for heaving lifting. Can you speak to the pelvic floor. What is happening with the pressure down? Also, how do you breathe during body weight movements or moving less weight. I don’t lift very heavy because I was born with scoliosis and had back surgery. So during moderate lifting I’ve been breathing under a brace. Basically inhaling 360 expansion, bracing lightly without over bracing, pelvic floor and TAs held up and in and maintaining the breath through rib cage expansion. Thoughts? Great video again.

Very helpful! Thank you!

channel deserves more views!

@BrianAlsruheOfficial

7 жыл бұрын

Thanks man, hopefully they will come with time!

Great video Brian! One question - I've seen a lot of people talk about contracting your abs in the way to "lock" the rib cage in correct position, which does involve some "crunching" from hyperextended to neutral spine. That's what I've been doing lately but it didn't seem to help me as I lost all the tension during the movement like squats or deadlifts and my back hyperextended - is "pushing" abs out enough to keep the rib cage "locked" or should I just not think about that cue at all?

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.

Thanks for your videos, appreciate them

@BrianAlsruheOfficial

7 жыл бұрын

Thanks for watching them!

Great explanation.

Most important thing when lifting. Thank you sir

@BrianAlsruheOfficial

9 ай бұрын

Thank you for taking the time to watch it!

I’m new to lifting about a year in to the weight loss and about 7 months into weight lifting. Maybe a dumb question or a repeat question. But when I do this technique during deadlifts when would be the best time to take your next breathe if your doing 8 or so reps. At the top of your rep or at the bottom. Also awesome videos man very helpful especially when you dumb it down for people to understand good work!