Don't Let This Mistake RUIN Your Deadlift!

You know the five step deadlift setup, and you’ve memorized it well - stance, grip, shins, chest, and pull. However, you very well might be screwing up steps four and five, i.e., the “squeeze your chest up to set your back” and the “pull - dragging the barbell up your legs” steps.

Let’s fix this.

If you don’t know the five step deadlift setup, be sure to watch the included video.

What This Error Looks Like (i.e., What NOT to Do)
When people make this mistake, they do so because they’re combining steps four and five instead of treating them like the distinct steps that they are and should be. In other words, if you are squeezing your chest up and then moving right into the pulling motion, you’re making this mistake.

This fool has combined steps 4 and 5 and has thus created a host of problems for himself. don’t be this guy.

It’s an easy bad habit to accidentally acquire, and it causes a number of problems for the lift. You’ll drop your hips, the bar will roll forward of mid-foot, it will continue to swing forward as it leaves the floor (if it’s light enough that you can get it off the floor in this suboptimal position), and you’ve now made your deadlift significantly harder than it should’ve been.

The Solution
This problem can occur in any of the pulls from the floor - deadlifts, snatches, cleans, even rows - and the solution is the same for each lift.

Remind yourself to pause between step four and step five.

It’s not much of a pause, mind you, but simply waiting a half second to a full second between the setting of your back (step four) and the start of the pull (step five) nicely fixes this error and thus prevents all of the subsequent problems that accompany it.

Try the following mental sequence the next time you deadlift:

1. Stance
2. Grip
3. Shins
4. Chest
—Pause—
5. Pull

Don’t be lazy during that pause - you should be applying a lot of tension to the bar since you’ve just set your back in extension. If you record yourself on video, during step four, you should see the bar bend upward slightly in the middle and you should hear a click as you pull the slack out of the bar, and you have to maintain that tension during this short pause. Watch the included video to see this in action.

Remember: “Chest - pause - pull.”

As always, we hope this helps you get stronger and live better.

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

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The TRUTH About Breathing, Bracing, and Lifting Heavy

Stop making this mistake. It’s inefficient, it’s unnecessary, and it makes you look like you’ve been reading too many 80s and 90s fitness magazines.

The mistake we’re discussing is that of breathing like a buffoon when lifting.

This error shows up in a number of ways, but a very popular version of this mistake is seen when people breathe in on the way down and breathe out on the way up. We have a lot of old fitness magazines and books to thank for this preposterous way of breathing, and in short, don’t do it.

Your body intuitively knows that this is silly nonsense. You don’t breathe like this when you’re constipated, and you don’t breathe like this when you’re trying to push a stuck vehicle out of a ditch. In these situations, your body automatically takes the correct and most efficient action - you take a big breath, you tighten your abs and “bear down,” you then push as hard as you can, and you don’t release that breath until the effort is over.

The same is true in lifting, and the way to remember this is simple: All breathing (both in and out) takes place only at one location - the start and finish point of the lift.

Put another way - if the barbell is moving, you’re not breathing.

Let’s cover the specifics of this for the squat, bench, press, and be sure to read all the way to the end for the deadlift since that’s the lift in which people breathe the silliest.

The Squat
Take a breath in at the top, hold that breath all the way down and back up again with every muscle in your trunk bracing hard, and then release the breath. Be sure to watch the video below on how to brace correctly (i.e., perform the Valsalva maneuver).

The Bench Press
Breathing for the bench press is identical to that of the squat - take a breath in at the top, hold it all the way down and back up again, and then release it.

The Press
Unlike the squat and bench, in which each rep starts from the top of the lift, the press starts at the bottom of the movement, so the breathing takes place at this location instead. In the press, take a breath in at the bottom and get tight, press the bar up, then lower it (don’t blow out your air at the top), and then release your breath when you’re back at the starting position.

The Deadlift
Don’t do it. Just don’t. I die a little bit inside every time a lifter makes this error in the deadlift . . . don’t blow out your air at the top of the lift.

Breathing for the deadlift is identical to that of the press since the lift starts at the bottom, so take a breath when the bar is on the floor, set your back, pull the bar up to the lockout position, set it down quickly, and then release your breath.

If you’ve been releasing your breath at the top of the deadlift, it can be a hard habit to break, but it’s not a physically difficult challenge. People have performed long, grueling pulls - 8, 9, and 10 second deadlifts - and then set the bar back down before releasing the breath. If they can do it, you can do it.

Remember that breathing only takes place in one location - the start (and finish) point of the lift - and you’ll be good to go. Breath is stability, so hold that breath until you’re back where you started.

As always, we hope this helps you get stronger and live better.

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

8 Tips to Breathe & Brace CORRECTLY When Lifting Heavy (Also: #1 Mistake!)

How and when should you breathe and brace when lifting weights? Whether you're training for general strength or for a sport such as weightlifting, powerlifting, strengthlifting, or strongman, the process is not complicated, but there's a lot of poor information out there to sift through, so Phil explains it all in this short video.

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These Aren't the Rests You're Looking For - Part Deux

(A Blast from the Past article originally posted on 02/04/22)

A while back in These Aren't the Rests You're Looking For - Part 1, we covered the importance of being economical with your time between reps in the deadlift. It’s important not to spend any more time than necessary with the barbell sitting on the floor because that semi-crouched position is not a very good resting position.

The same advice applies to the top of the squat as well. When the weight gets heavy, it’s easy to fall into the habit of taking too much time between reps in the squat. You’ve seen this in the gym - the lifter who takes 10-20 seconds between reps 4 and 5 of their work set.

Don’t be this lifter.

Yes, the top of the squat is the easiest place to support the weight, and thus, we take our breath at this position, but don’t spend any more time than necessary here. You’re still supporting a heavy load, and you want to get done with squatting, not simply put off the next rep. Taking 8 breaths and waiting 20 seconds before you squat the next rep simply makes the next rep harder.

Keep it simple. Keep it short. Take 1 breath between each rep, get tight (remember the Valsalva maneuver?), and then squat. You might take 2 breaths (maybe even 3) before your last rep, but don’t use breathing as a stalling technique. That chair over in the corner is a much better resting position than standing at the top of the squat with a bunch of weight on your back. Get the set done - you’ll be glad you did.

We hope this helps you get stronger and live better!

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Antonio and the Deadlift

(A Blast from the Past article originally posted on 12/02/18)

Do you know about the Italian physician and anatomist Antonio Maria Valsalva (1666 - 1723)? Probably not, and that’s O.K., but every time you lift, you perform a maneuver - the Valsalva maneuver - that is named after him. To Valsalva is to hold your breath against a closed glottis, or perhaps more simply, to take a big breath and “bear down.”

You Valsalva instinctively when you are trying to push a stalled or stuck car, you Valsalva when you’re constipated and trying to poop, and fighter pilots Valsalva as part of their Anti-G Straining Maneuvers (AGSMs), which are performed to avoid passing out when subjected to high G-forces in the cockpit.

Now, let’s chat about the Valsalva maneuver and the deadlift.

You’ve been coached on the setup for the deadlift, so you’ve got the 5 steps down pat:

• Stance - take a relatively narrow stance with your shins about 1” from the bar.

• Grip - take a narrow grip on the bar (DO NOT MOVE THE BAR).

• Shins - bend your knees to bring your shins into contact with the bar (DO NOT MOVE THE BAR).

• Chest - squeeze your chest up to set your back in rigid extension (DO NOT MOVE THE BAR).

• Pull - drag the bar up your legs.

jill correctly holds her valsalva at the top of her deadlift.

Most people will Valsalva right before (or during the process of) squeezing the chest up. Excellent. They will usually hold that Valsalva all the way up to the top of the lift - the lockout. Excellent again.

And right here - right at the top - this is where we tend to see a hiccup in the process. Some lifters (especially newer lifters) have a tendency to release their Valsalva at the top of the deadlift, i.e., they blow out their breath at the top. If you are one of these lifters - if you tend to release your breath at this point of the deadlift - there is only one thing to do.

Stop. That. Now.

james (left) and Loren (right) both know how important breath is when it comes to stability.

The Valsalva, the holding of your breath against a closed glottis and with tightly contracted abs - provides stability to the lift. Put simply, breath is stability, and stability is a wonderful thing to have when pulling heavy weights off the floor and setting them back down again.

So, if you tend to release your breath at the top of your deadlift, work on fixing it. Specifically, start by focusing on keeping your Valsalva while warming up the deadlift. The weight is lighter at this point, so you can spare some extra mental energy for this endeavor. Breath only when the bar is on the floor - not while loaded.

And be sure to thank Antonio the next time you complete a successful set of deadlifts.

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5 WORST Breathing & Bracing Mistakes Lifters Don't Know They Are Making

You’re focused, you’re feeling strong, and you are totally ready for today’s PR squat attempt. Today is your day, bro. You are completely dialed in.

It’s too bad you breathe like a doofus when you lift.

What’s that? That ain’t you? You’re just reading for a friend? Whatever the case, let’s get to it. There are a few mistakes commonly seen when it comes to breathing and bracing correctly (i.e., performing the Valsalva maneuver) when lifting. Let’s take a look at them and fix them fast.

1. Breathing in on the descent and out on the ascent
This flashback-to-the-80s error is less pervasive than it used to be, but it’s still all too common. Remember - if the bar is moving, you’re not breathing.

Breath is support, and we like support when lifting heavy weights, so simply take a breath in before the start of the lift, hold that breath with tightly contracted abs (and the rest of your trunk) throughout the rep, and then exhale only when the bar is back where it started.

2. Holding your breath with puffed cheeks
When you perform the Valsalva maneuver, you hold your breath against a closed glottis, not against your lips with your cheeks puffed out. Don’t know what a glottis is? Not a problem, simply say the word “hick” and hold the “ck” position with your mouth at the end - you’ll be holding your breath against a closed glottis.

Correctly performing the Valsalva maneuver with an open or closed mouth, so to see if you’re doing it correctly (and not holding your breath against your lips), try performing the Valsalva maneuver with your mouth open the next time you lift.

3. Letting out your breath at the top of your deadlift
Just don’t. Remember - breath is support, and you’re still supporting the bar at the top of the pull. Wait the extra half second it takes to lower the bar and then release your breath when the bar is back on the floor where it started. This can be a hard habit to break for some, so practice it during the warm-ups when the weight is light.

4. Pushing your belly out into your belt
Nope. You get tight and rigid before starting a rep in the exact same manner whether or not you’re wearing a belt. Among other things, the belt provides a great tactile reminder of the need to contract the muscles of your midsection - you can feel your abs tense against the belt - but don’t try to actively shove your belly outward into the belt. Simply tense up like you’re going to take a punch to the gut, and you’ll be doing just fine.

5. Too many breaths between reps
This error usually shows up on the squat or the deadlift. The brief moment between reps provides a tiny respite before the next rep, but you waste energy if you spend more time in that position than you have to. The best resting position is that chair you’re going to sit on when you’re done with the last rep, so finish the rep, take a breath, and then start the next rep.

As you get deeper into the set - say rep 4 or 5 - you might need another breath or two, but try to keep it to a minimum. The “deadlift dry heaves” - where you spend too much time and take 5 or 6 breaths between reps - are all too common, and they exhaust you before you even start the next rep. Get the set done.

As always, we hope this helps you get stronger and live better.

If you found this helpful, you’ll love our weekly email. It’s got useful videos, articles, and training tips just like the one in this article. Sign up below, and of course, if you don’t love it, you can unsubscribe at any time.

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Would you like to get quality coaching from a Starting Strength Coach?