These Aren't the Rests You're Looking For - Part Deux
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(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
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(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
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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.
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?
Quick Tip to Improve Your Bench Press | FAST FIX!
/Phil covers a quick and easy breathing tip to help you improve your bench press.
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These Aren't the Rests You're Looking For - Part Deux
/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!
(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)