Stefanie Cohen- BREATHE BETTER=LIFT BETTER

Thu, 04/05/2018 - 06:46 -- admin
steficohen- BREATHE BETTER=LIFT BETTER But why would you need to practice how you breathe if you do this hundreds of times in a day automatically? First reason is because most of you are likely doing it wrong, and second reason is because the way you breathe sitting in your desk is not the way you should breathe with 200lbs on your back. Proper bracing is achieved through two mechanisms: learning how to properly perform the Valsalva Maneuver (VM), and finding/using your deep core muscles. The VM is a technique that all high level lifters use to stabilize their spine under load when they push, pull, squat and deadlift. By inhaling deeply we create what’s called intra-abdominal pressure. This refers to creating forces within the abdominal cavity- (swipe) the area surrounded by your obliques, transverse abdomens, pelvic floor and diaphragm. By learning how to properly activate these muscles we can create a strong area of pressure that will keep your spine rigid. Deep diaphragmatic breathing should look something like this (swipe).The belly should move outward when you breathe in. Most people breathe from their chest, and elevate their shoulders, which will impair your ability to create a stiff torso. Once you learn how to properly take a deep breath in a way that engages your diaphragm, now you need to learn how to activate the rest of the muscles that form the abdominal canister. A personal favorite to activate the deep core is dead bugs. Bracing is just that- the combination of proper activation of the diaphragm and other muscles of the abdominal cavity, with perfectly timed breaths. Take a deep big breath in before every rep and expand your lower abdomen in all directions, then hold that position while thinking about activating your transverse abdominis just like you practiced with those dead bugs

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