Daren needs a raise, he's got to be the only person I've seen who is able to stand silently to the side without ever looking awkward.

@EarthIsFlat456

Жыл бұрын

He's not a human

@naveensundar0

11 ай бұрын

true lol

Every gym should show new members this video. So much more specific than the common, breath in your belly brace your core advice.

As a Respiratory Therapist I approve any and all diaphragmatic breathing techniques!👌🏾👍🏾

@uainediabhal9689

3 жыл бұрын

Historically speaking, I've half-assed squats & core exercises - these techniques are great

@ssj_primal

2 жыл бұрын

Fellow RT myself, I agree

@Zhihko

Жыл бұрын

And as a Sport Scientist myself, I approve it too. Wearing blue shirt is great for respiratory. #Blue sky

@lambidevi

Жыл бұрын

Ismael what is a respiratory therapist? And when do we consult one?

@forno_nicolas

Жыл бұрын

What about umbilical hernias?

As a breathing coach I really enjoyed your explanation of IAP. I’d love to see a video on breathing under a brace (cueing inhale/exhale) and how to cue the pelvic floor during lifting.

@Kimmw27

2 жыл бұрын

Thank you for the suggestionI would love to see that as well.

@pricklypotato

2 жыл бұрын

I would love to see a video on this topic too!

@annesinclair4208

Жыл бұрын

This!

@dongjinlanthier798

Жыл бұрын

I would love that too

@mariazibell8229

6 ай бұрын

Yes agreed!

I find doing body weight squats while holding a kettle bell out in front helps to learn how to brace the core. Its amazing how much easier the ascent is when you're bracing.

@taweasmr

11 ай бұрын

Kettle bell squats then

this is dope man. keep it coming. i've been squatting for a long time but it always leads to injuries. your channel has helped teach me the importance of the IAP and i've spent a lot of time this year to learning the basics correctly this time and i've seen a huge change in my lifts, especially squat -- i don't have painful sessions anymore! also high bar ftw :D

@LiamDouglas-ft7xh

2 жыл бұрын

What does ftw mean?

@asheverything6782

Жыл бұрын

@@LiamDouglas-ft7xh for the win

@acook213

21 күн бұрын

@@asheverything6782I thought it meant fuck the what.

BY FAR, THE BEST VIDEO ON BREATHING AND BRACING!!! THANK YOU!!

Thanks Doc, you’re a blessing for everyone!

Wow I can’t thank you enough for this information, I appreciate your dedication to sharing this awesome content!!!!!! Thanks so much!!!!

Great Video Dr. Aaron. For Romanian deadlift I breathe in & brace at bottom, at top breathe out and repeat. Have a great day 🙌🏋️‍♀️👏

Exactly what I've been looking for. Legend 💪 🙌

I should've learned this 15years ago...😢😢such a wonderful world we're living in

Love your squat mechanics vids 💕 Thanks again, Dr 🙏🏻

This is what I'm looking for 🔥 Thnku for this useful information Sir 🙌

I’ve started binging a lot of your videos, appreciate all your free knowledge man 👏🏽 the hip and ankle mobility videos have been so freaking helpful. One love 🤙🏽

This is amazing doc. Thanks a ton!

Dude you explain things the best 👌

Awesome video!! Thank you 🙏🏻

@SquatUniversity

3 жыл бұрын

You’re welcome! Glad you liked the video!

Do you exhale on your way back up?

Great video!!! Thank you!!

Pretty sure I tweaked the FK out of my SI joint yesterday squatting. Took a year off working out and completely forgot the bracing aspect from powerlifting years past. It’s brutal and can barely walk. 😊Learned my lesson

“Take your six pack and go just outside…” yea, I may have a problem locating my six pack…

The best way of describing “brace your core”

Thats the information i want man thankz

The reason I ordered your new book

With a lowbar squat, where you're upper body is rotated a bit more forward, is there anything else to pay attention to? As bracing them becomes more difficult

Pure knowledge

Awesome info. Thanks! P.S Has anyone ever mentioned that you look awfully familiar to Sean William Scott aka Stifler.

@SquatUniversity

3 жыл бұрын

Haha almost everyday on social media

Great video 👍🏼

When needing another breath, do you just maintain tightness and repeat?

Super helpful! Do you try to brace your core (or engage) throughout the day even when not doing heavy lifts? Thinking for posture and to stabilize your lower back. I've also seen videos around bracing that say to pull up your pelvic floor - do you have any perspective on that? I found your video so much more helpful and have a hard time identifying the pelvic floor (if that is even 'good'/the right advice to get sort of abdominal pressure)

Thank you

When will be your book again avaliable at amazon?

Sir u r genius 👍👍👍👌

Step 1 learn diaphragm breathing (not chest/lung breathing) Step 2 always use your nose to inhale (not your mouth) Step 3 use these two techniques to fill your stomach with as much air as possible Step 4 now brace as you would when someone is about to punch you in the abdomen (and never brace with your lower abs or that region in particular, thats how you get testicular hernias, always brace from the diaphragm/upper ab area)

Thank you!!!! I will keep this in mind while working out!

I can breath and brace so well in my living room...but not so much under the actual barbell.

@TheXxmadmanxxkkk

3 жыл бұрын

Then take the barbell to your living room. PROBLEM SOLVED.

But during the rep should i just hold my breath ? I find it harder to lift that way

So good

Anyone know if the link allows for Canadian shipping?

So i have a question, when just standing still/while not performing the action itself, should i lose the brace and do it only when performing the action? Or i should always have core tight, and just breath in just before the action?

When im pushing very hard i simply leave my airway open (no bracing) putting all my focus on the push and core stability. when i feel i need air i have a sip of it but i find i can focus way more and push really good when i starve air for a moment. i also take extreme hot baths if i keep window shut and have just slow little breathing i can sit in it for an hour just keep topping up hot water. but if i open window and breath deep i cant stay in even for 15- 20 min max need to get out and cool down feeling like on hangover.

Hey! Should I be holding my breath through a whole rep then? I see many people exhale on the what up on a squat.

Maybe I need that belt. Still feeling like I'm breathing only 180 and not 360 (stomach only). Are you doing anything with your abs during this?

Can you please do a video about how to engage the pelvic floor during a squat or deadlift? And why it's important?

@StrongbyLee

2 жыл бұрын

Are you referring to kegels?

Thanks! Could you Please help to check if I understand you properly, Thanks! 1, how to brace = inhale while lift the pelvic floor muscle 2, hold the breath when squat down = bracing Thanks !

Can anyone clarify. At the moment that you brace your core, are you also holding your breath? If you're supposed to breathe while bracing, l find that maintaining the strong brace is compromised.

@xeniacasanovasruiz6809

3 ай бұрын

It happens exactly the same to me!! I wonder the same 😩😢

Anyway of mitigating head pressure caused by this bracing?

When are you supposed to exhale?

is there a difference breathing from the mouth or nose? is it one better than the other one?

As a regular person with no accrediting certificate, I approve.

Ok… I understand the diaphragm breathing and bracing… but do you hold your breath when you lift them exhale at the top? Or breathe while bracing and lifting? I recently started getting exertion headaches and I think breathing is the cause.

I'm not very good at this, got to practice!

Hello do you need to hold your breath during the whole life because I have hard time to keep the brace going if I try to breathe. Thanks

Squat University always coming in clutch for me!

hey, all of it is good, but can bracing cause a hiatal hernia? , also is bracing and valsalva maneuver the same thing?????

Really good! Should I exhale while I am squatting down?

@Genuiwine

Жыл бұрын

Never. Only when you come up.

Appreciate the video. How would you recommend excelling? Does it matter if you breathe through your nose or mouth?

@coach-peter

7 ай бұрын

I feel more tension in my core when I inhale through my mouth. I also want to ask the author or get other people's opinions on this matter.

All these information is redundant. if you can answer these following Questions your viewrs would thank you and I immensely. 1.How much air should you be holding in your stomach? full breath? little? as contraction of stomach or..? 2 . When stand up, should you exhale and inhale ? 3. I was told you by few, you exhale and inhale like you push up! that is impossible for me, but some people do.

what is the opening track ? Sounds good

Daren GOMAB BRO

Lol why am I struggling so hard with this. I don't know if I'm doing it right or not 😂

@g13n4

Жыл бұрын

It's very hard to do if you have never done abdominal breathing before because we used to breathe with our chest

Theseasonorg explains the whole bible God bless

Hi Aaron, I'm interested that you referred to the role of the pelvic floor in strength and stability, but you didn't talk about active bracing of that muscle group. Few people want to talk about it, but I've learned that incontinence, prolapse and hemorrhoids are common among weightlighters - that vulnerablility to these problems is increased by deep squats in a wide stance with weights. There are trainers who teach bracing of the pelvic floor throughout squats and other trainers who teach bracing of the pelvic floor when exhaling and standing up. And still more who don't talk about this at all. What is the best practice in your view?

@41amandah

2 жыл бұрын

I would also be interested in a video about pelvic floor with heavier lifting. In previous pelvic floor training I've done, the training is the knack, or blow before you go. Essentially, the cue would be to exhale as you come up from a sit or a squat to activate the PF. Now that isn't in a heavy lift, but how do you combine firing your pelvic floor with bracing/ holding your breath in a squat with a heavier load?

@StrongbyLee

2 жыл бұрын

Are you referring to doing kegels while lifting?

@charliewoodsman

2 жыл бұрын

@@StrongbyLee in effect - yes.

Seems like I wasn't even bracing at all in my life before, i can finally feel my obliques

Does tensing pelvic floor muscles increase intra-abdominal pressure? Is that worth doing for big lifts?

@Envengerx

2 жыл бұрын

You mean tightening them like doing keygel? I have heard not to do that whel holding your breath as it riska hernia but i would like to know more information.

I am using the Valsalva method during all my heavy lifting. Question: Should I still be feeling sinus pressure while doing bracing and holding my breath?

I was told by physical therapist to brace my stomach....by pushing it out. To avoid hurting my spine. No one says that here

Thank you so much Dr. Aaron, please post a video for proper breathing and bracing in pullups.

while doing the squat, are you exhaling or holding your breath--- newbie here

Im having issues with bracing properly on the heaviest loads. At the point where I almost don't feel the activation of the core and becomes unsure if I should breathe first or brace first. Sometimes I feel it's best to breathe and brace, and sometimes brace and then breathe. Is there any advice on this? or is the short answer to train the core more? any long answer? Thx

Do you hold your breath all the time while bracing the core?

3:29 does stiffen mean contract?

Thanks for a great post. My question is Do you use this techique only when heavy lifting or is it better generally to use it in everyday life and other workout activities?

@TheXxmadmanxxkkk

3 жыл бұрын

I can tell you from experience that it's great for bracing yourself for a heavy lift, and good for any physical activity which includes spine stabilization or flexion (picking up things, carrying things, bending over...). I would recommend having a tight core during all exercises, since it prevents injury and promotes core stability. I learned an amazing cue to help activate the bracing properly: just take in a big breath, and then a very quick sip of air, like a cough but with reversed air flow. This activates the reflex that tightens the obliques and lower abs automatically.

@dijanabilic5490

3 жыл бұрын

@@TheXxmadmanxxkkk thank you very much for sharing your experience. And since it is so good, I will definitely try to use in any daily activity. I started using this technique with my workouts and I really felt the difference. 💪

@ytano5782

3 жыл бұрын

Imho you should use the breathing technique only during heavy lifts.Or did you a squat to pick up your smartphone from the floor 😉 Your spine is flexible and you should use this flexibility.

Hi great video but how about breathing out?? How and when?? Sounds a bit silly but this is just one part of the breath.

Inhaling and exhaling then bracing ?

Hello doctor, I've struggled a lot with high arch feet and I start fixing my ankle flexibility because it's limited because of the high arch but I'm afraid it won't work because I guess it's the arch feet is the problem not making me able to do a normal squat, I searched for exercising for fixing this problem and I didn't find something nobody talking about them so doctor is there exercises or something could help ?

I am not a lifter, just learning to lift a bit heavier. Are you saying he will not breath in on the way down and breath out on the way out of the squat (like I was tought)? Will he hold his breath during the lift?

@smolkafilip

3 жыл бұрын

Yes. Inhale BEFORE going down, hold your breath during the entire lift (or at least until you've cleared the difficult part on your way up). What you were taught is wrong and it's generally spread by hobby level coaches who supervise casuals during easy training in your local public gym.

@fartmaster--po4ti

3 жыл бұрын

You can do that on light stuff and endurance training like lunges and push ups but heavy stuff needs a hard brace with held breath. 2 different skills.

@smolkafilip

3 жыл бұрын

@@fartmaster--po4ti This. Casuals and steroid using "fitness youtubers" who just do pump workouts or try to "feel the burn" can get away with no bracing. Anyone who is trying to train hard will generally figure out very quickly that they need to hold their breath.

@SquatUniversity

3 жыл бұрын

Yes. Inhale at the top - hold it and then don’t let it out until you get past the sticking point of the ascent which is about half way up for most people. Then repeat

@ingmcalzon

3 жыл бұрын

@@SquatUniversity thank you. Very clear now.

lately, when squatting and bracing, i’ve been becoming very light headed at the top after my lift. is there a way i can fix this? it’s lead to major headaches and other stuff from not breathing enough

@cadeanderson5102

2 жыл бұрын

There’s a difference between bracing your core and holding your breath. Seems like you’re just holding your breath. There will be CO2 build up for sure obviously but eat more as you lift and also exhale as you get up

@1ygginger748

2 жыл бұрын

@@cadeanderson5102 That actually makes a lot of sense, do you have any tips to actually brace the core?

@cadeanderson5102

2 жыл бұрын

@@1ygginger748 the video explains it really well I’m still learning. I just practiced it today in my deadlifts. I actually felt less dizzy thinking of it now after my sets. How I tried was practice bracing your core but still breathing. When I braced and got into position I took a few breaths and still kept the core tight. It helped for sure. Hard to explain. But he explains it well in the vid^

@ssgbobbarnes

Жыл бұрын

@@cadeanderson5102 no that’s not correct and will result in you hurting your back. You need to hold your breath in during reps. If you need a breath then breath out and in between reps. You may get away with that while deadlifting lighter weights but you’ll hit a wall very soon.

@cadeanderson5102

Жыл бұрын

@@ssgbobbarnes I agree with you.

Do you hold your breath throughout the movement and then exhale?

@fegobalderas5101

3 жыл бұрын

That's what I'm wanting to know

@renb99999

3 жыл бұрын

You take a deep breath in at the beginning of the squat, brace your abs and descend. On the way back up slowly exhale while maintaining core stability.

What is the delivery time? I live in California

feel like i can only brace one side. could this have been the cause of my back pain on the oposite side. what would be the cause of only being able to brace one side?

@junixie1702

3 жыл бұрын

Check your pelvis and ribcage position. Maybe one side is more tilted up than the other.

what does it mean to "brace"?

Do you hold your breath when you breath??

I mean I could do it 80 % and lower , but when i hit the 3 reps max range after the 1 maybe 2 reps ,the weight doesn't allow me to brace with the same efficiency,, anybody have a cue ??

I'm not sure when you breathe out and take a new breath? I find myself blacking out when I use this technique. Please help. Coaches say that blacking out is normal or ignore my problem?

Is It better to inhale with your nose or mouth?

Hello there, I"d like t do squats everyday for improving my strength, power and fitness. What program should I follow? How many sets, reps and load should I do? Thanks in advance.

I’ve tried this for weeks, and even tried this with a personal trainer who specialized in strength training. No matter what I do, I CANNOT brace properly. When I try to brace under no load I feel like passing out and get pressure in my skull, even while I try breathing with the McGill 3. When I try this under load it actually hurts my lower back more. I can’t seem to do it!!! :( and thus I can’t do deadlifts or squats

@smileyboy2700

Жыл бұрын

I have the same issue like you have but I'm still doing those exercises, no issues so far but yeah I don't know how to do it

@MrTitancougar

5 ай бұрын

Did you ever find a solution?

@danielavalos8466

5 ай бұрын

@@MrTitancougar honestly bro, I just practicing and now a year later I’m 2X stronger. Sometimes bracing isn’t perfect still, but I just learned to control my breathing and as my abs got stronger so did the bracing.

@MrTitancougar

5 ай бұрын

@@danielavalos8466 was there anything special you used or did to help with the process? Or were you mostly doing OG things like ab workouts and common leg movements like squats

I see youve been learning from the dark side strength guys. Or Alexander Bromley (who gave credit to dark side strength). That is where the ribs down cue comes from. All else aside though it was better than the athlean x reverse valsalva breathing, and not bracing. That he dug out from ancient bodybuilding books that were trying to find a way to reduce the waist, and still lift heavy.

How about lighter sets (60-80% of your 1RM), should you breathe and brace any differently, because it seems like you would be using too much energy and gas out before the set is over.

@usernametaken2tekken

3 жыл бұрын

I find it’s helpful to hold my breath for more than one rep in such cases

Can i use the weight lifting belt even if i have an umbelical hernia? Hope to hear u soon.. Thank you

@thebreathbelt-mobilitystre6000

Жыл бұрын

yes you can - there are hundreds of clients that have seen instant benefit with umbilical hernia

just to clarify: inhale through mouth than exhale through nose..is that it?

I don't see the link for the bracing technique belt ! 🤔

@thebreathbelt-mobilitystre6000

Жыл бұрын

SQUAT20 is the discount code thebreathbelt.com

Please continue back pain videos, I hace back pain chen running since 1 and a half year and I dont know what to do I have already orden rebuilding Milo, is there any possible solution? #squatUclub

@SquatUniversity

3 жыл бұрын

Thanks for pre-ordering! Check out all my blogs on squatuniversity.com under the injury/rehab section. I’ve got a ton of back pain deejay

@SquatUniversity

3 жыл бұрын

*rehab

@javig.elitecoach

3 жыл бұрын

@@SquatUniversity yeah I have already check it out, I do every single test and I only have pain when I do the drop test, but less pain when i do it bracing my core, so I focus on training core but the pain still there when i try to run for example

So is it correct to exhale coming up from a squat ?

@breathewellcoaching

3 жыл бұрын

This is my question too. Do you inhale create IAP, spread the pressure, brace to lower and exhale come up drawling the pelvic floor and TAs in and up?

How is the diaphragmatic breathing different from belly breathing if you're still trying to breathe to push the fingers out? Isn't that pushing your stomach out? I'm not understanding the difference

You need to breathe with your mouth or noise? or no matter?

So i should make my belly bloated right ?

Damn I get so many exertion headaches man it’s bad I threw up yesterday and I can’t workout today cuz I got another headache. I tried this and it’s still not working maybe the mroe I practice