Breathing and Bracing...You're Doing it Wrong
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- เผยแพร่เมื่อ 21 ก.ย. 2024
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This one thing has made a bigger difference in my lifting than anything else in 20 years
Thank you for this awesome video!
+Zach Uttke Glad you found it helpful man!
Incredibly informative video. I'm going to implement this from now on!
That's great, I am glad you found it helpful!
Well now I get it! Thanks friend, I knew to fill up but the can imagery makes a difference.
Brian: "This can is like your core"
*Can gets crushed below enormous weight*
Brian: "Bad example"
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.
@@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.
@@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!
+kickenwing30 Hahahaha brillant!
kickenwing30 you forgot the mentos!!!
“Thanks Alpha” lmao
This information could save your life when lifting heavy. We owe him for this alone.
Brian is the man!
Yes he is the men
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
Thanks so much man, I really appreciate that!
@@BrianAlsruheOfficial dont be a kunt you madafkka
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.
Blud is huge
@@Шарф-о3у "Blud" is a girl. Stupid mofo
@@Шарф-о3уblud is skibidi
4 yrs later imagine the gains
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
Thanks man, I appreciate that and breathing/bracing has done more for my numbers than just about anything!
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
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.
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!
Thanks so much man and definitely try it out, it has helped me a lot!
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!!!
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 :)
tremendously helpful, no nonsense and simply put - you are a great teacher! (like Alan Thrall, through whose channel I got here)
That is awesome man, thanks for checking it out!
I just try this technique. and break my PR in squat for 10-15%. thanks
That is awesome man, great job!
"Think of it like Ninja Turtles." You're videos always strike such a great mix of being entertaining and informative. Love the channel!
Getting over back injuries, this video change my life in the gym and at work. My spine and I thank you!
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!
The soda can analogy was very fitting. I liked 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!
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.
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.
This guy is full of knowledge and knows how to communicate it in the simplest manner.
Thank you so much!! The shaking up of the can was the metaphor I needed!!
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!
Best video for breathing and bracing. Hands down
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.
That is awesome man, i am really glad you found it helpful!
Ordered my first proper sandbag and will train with them because of your videos
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!
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.
Thanks so much for saying so man and definitely try the strongman stuff, you will love it!
God bless You Sir, i just added two additional reps to my one rep max!
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 !!!
Yeeeeeeees!!!!! Thank you!! This is what I tell my athletes CONSTANTLY!!! Great video!
The valsalva maneuver (VM). Super best thing, ever. I've only been lifting a couple of months and I recently learned that not only do I not need a belt, yet, because I'm a novice and the VM will suffice, BUT undeveloped intercostal rib muscles can tear along the edge of the belt while performing the VM under a loaded bar. I proved it! Fellow novices, learn from my pain! You won't need a belt for a LONG time if you perform the valsalva maneuver as described in this video. Develop those riblets!
Warrior Homestead fellow ribblet injury newbie here, seconding this mans advice, 6 weeks off of progressing on most lifts cause of intercostal strain lead me here...to which I can only say thank you and wish I found it sooner.
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.
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!
I've been training for years and learnt a lot from various TH-camrs 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!
Watch at 4:58 if you wanna just get straight to the point,great video though!
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 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!!
Whenever other instructors talk about squat they never talk about bracing your core. This is so important!
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!
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
+TheWise Owl Hahaha thanks man!
Fun fact: diaphragm breathing is the basis of choir and classical singing. Back then I never thought those years of a capella singing would come in handy for lifting heavy stuff.
no lie, I learned it in singing lessons as well!
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!
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!!!
avin r same
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.
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!
That is awesome man, thanks you! I really appreciate that!
Subscribed. Rang the bell. Best instruction on the subject I've seen on the internet.
EDIT: ... and added a 'thumbs up'.
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
Dude you are slowly becoming my hero and saviour
Hahah thanks man, i appreciate that!
Good explanation with example. It'll be remembered for longer periods of time.
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!
I had to watch it twice before i fully understood what he meant. It realy helped me out! thank your Brian!
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 from france, I was searching thins kind of information for couple of months
I’m so glad you found it helpful!
Front squats with that much weight and perfect form...yeah I'm definitely subscribing.
Most important thing when lifting. Thank you sir
Thank you for taking the time to watch it!
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!
Different things work for different people but to me that is just collapsing my soda can and I fold!
You pretty much explained the valsalva but in a way I actually understood. Thanks mate this was awesome
This video is by far the most useful on You tube..
Great video! I've been lifting for a while and this stuff helps a lot.
This guy speaks nothing but the truth and explains it awesome... good job
Thans Kory, I really appreciate that!
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!
This guy is the men . My trainer showed me this the same way . But my phsio told me to bring belly to spine .I think I will believe a sports physiologist any day over a phsio .
Was this physio maybe Jeff Cavaliere? Cause no other physio myself included will ever tell you to bring belly to spine...
Are you American or Australian
Thanks. People always say "keep your core tight" but never actually explain what the fuck that actually means.
Thank you for the amazing information Brian! It's free and your videos help a lot of people! 👊
Thank you so much!
What an analogy man :P Love how informative and concise the videos are! Definitely sticking around!
Thanks so much Thomas, I really appreciate that!
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.
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!
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?
You smart bro...' can sample ' makes everybody understand it easily
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.
Its kind of annoying how even when you push your stomach out you still look thin.
My big fat belly sticks out like a pregnant chick when I suck in air.
Hahaha well, i try to stay pretty lean so that my weight cuts are easier on me
This is fantastic. Thanks for the illustration!!
Awesome video.....this guy really knows his shit....
GREAT analogy - made the content so easy to comprehend!!!
Thanks for the video man I was having a hard time breathe correctly during my lifts
Thank you bro for making this clear been looking for this type of video
" What you will get is them crunching down and sucking their belly in like they're going to take a selfie. Number 1, don't do that. Those pictures don't go away. " HAHAHA love your vids! One of the most informative youtubers I have come across in a long time and you're hilarious! Thank you!!!
Hahah thanks man, I am glad you like it!
They teach this same technique in Prana Yama. This is pranic breathing used by ancient masters of martial arts said to focus your prana and strength.
Absolutely!
Brilliant explanation Brian, an area I need to focus on, this helps a lot. Thank you. 👍🏽
I appreciate that man!
I hate to admit it but I had it all wrong. Thanks man!
(selfies) "Don't do that; those pictures don't go away." Bro, this advice could help so many if they'd listen carefully.
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 !!!!
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.
Awesome information. Using the can reference was genius.
Shared on various forums Brian.
Thank you so much man!
Brian Alsruhe A great pleasure, fantastic Chanel worthy of success. I have a few sites and have you linked there too. 👍🏽👍🏽👍🏽👍🏽
dude, u just save my life, thanks
I started doing this, and because of it, I could Rack pull 200 kilo, was almost easy, makes a CRAZY difference!!💪💪💪
Me: *lives*
Brian: Breathing... You're doing it wrong
Great illustration. Makes it really clear.
Weighted RKC Planks taught (and helped) me intra-abdominal pressure. You learn how to tighten your core (not to be confused with abs): transverse abdominis, internal obliques, glutes.
You should put the plates on top of a full can also to show how bracing works.
Thanks Brian! I was looking for info on breathing, good stuff!
Awesome, i'm glad it helped!
What about intracranial pressure? I wonder how much pressure this exerts on blood vessels in the brain? Not just picking this apart, I was always told that exhaling while performing the strength movement protected the brain from having an aneurism. Just a thought.
You are amazing, really did alot for me, i deadlift without a helt, this just made me clear 500lbs.. Thanks man!!
That is awesome! Good job!
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.
So tomorrow when I squat I should be like "Ninja Turtles, Ninja Turtles, Ninja Turtles!!"
Hahahaha yep, that's pretty much my internet dialog...
Best video on this topic and really enjoyed the article. Well explained in detail.
That is awesome man, thank you!
channel deserves more views!
Thanks man, hopefully they will come with time!
First time finding Brian. But man he is awesome and this is a great video. Jeeze... Aside from being entertaining and well made, and him pretty hilarious or least a unique character-- he explained this breathing technique inside and out better than anywhere I've seen, practically, functionally, and explanatorily. It's a topic not just for getting the most out of your workout and not even all the other ways like avoiding injuries in our workouts or life... honestly it's the kind of breathing and process that (I'm no Dr, just a patient) can quickly increase blood pressure in a rapid and pressing way as to be utmost avoided by those with certain heart conditions. I could be wrong, I just think I never quite understood this as well before from my reading and Dr's explaining what not to do. I don't think THEY understood it or how to package and explain it as well as Brian.
I've not seen a source and or medical profession be as accurate or clear, but while I could be wrong now I believe I misunderstood before and THIS IS basically the exact kind of breathing during my exercises (that I think?) I'm supposed to make sure you don't accidentally do while doing moderate exercising with aortic aneurysms. I was working out lightly again with just body weight and more PT / improve health / fitness stuff... but I was breathing completely wrong while trying to avoid it in ways that I've only seen explained clearly in this video.
Really awesome, got my sub albeit I'm not into body building or strong man competitions
edit- just saw his new one on the topic, he even made it more contextual to this. Added about not ever doing that and holding your breath doing certain and heavy lifts [for me the risk is heightened and we know where that kind of "shaken soda can" breathing could be dangerous incorrectly done or applied]
Thank you so much man!
im really glad i found this episode
thanks good sir. finally I get a clear answer as to what bracing is.
You got it man, i am glad i could help!
Such a great video. Glad Alan brought me to your channel!
Thank Jakob! I'm glad you are here!