Recently I had the pleasure of coaching at the Learn To Train Seminar, LLTX with JP Caroll and Dave Tate. I always relish these opportunities as I get to pass along what I have learned over the years to enthusiastic attendees thirsty for knowledge. Selfishly, I always know I will pick up a few new things as well.
This opportunity did not disappoint as I think I have taken away one of my favorite new tips. I know bracing has become a big term in strength over the past couple of years. To me, that's pretty much a fancy way of saying "Getting your air in." It's the big breath-full of air we take before we lift. Now I do understand bracing is more complicated than that, but if you can't get a good breath of air in, you'll never get the rest.
This all too often gets confused by many novice lifters. Newer people often take their air into their chest. When we were teaching the attendees a few weeks ago, sure enough, when they were asked to take in a big breath, it went straight into their chests. An easy fix for this is to look in the mirror as you do it. You should see your belly get full and your shoulders should not go up. Another practice is to put one hand on your belly and another on your chest. You should only feel the hand on the belly move when taking this breath.
This has always been easy for me because I am a big fan of eastern psychology where diaphragmatic breathing is prevalent. So I have always been really good at taking in a huge breath before lifts and pushing my body against my lifting belt. If you are not doing this before lifts, once you learn, you'll feel so much tighter.
Ok, I knew all of this already, so what was this great tip from Dave. When he was teaching our group how to take that big breath into their bellies, he emphasized starting the inhale through your nostrils. You take as deep of a breath as you can through your nostrils and when you are set to lift, grab one more deep gulp of air in through your mouth. If you start that big breath and fill up through your mouth first, you can't get that same last gasp in through your nostrils. Try it.
While hearing this cue from Dave, I put it into my mental toolbox and couldn't wait to use it the next day while squatting. Luckily, I had Dave coaching me through my squats that morning. He was showing me that you won't always get a great pull of air in through your nose down into your belly on the first try. Don't rush it. Exhale and try again. When you get it right, you'll feel that maximum push against your belt in the front, sides, and back.
Nailing that down really felt great. However, what was more awesome was getting that last gulp of air in through my mouth. I have been powerlifting for over 30 years and thought I was good at getting tight, but with this tip, I was able to get even tighter. During this past week I've been taking singles in the 90% range for the squat, bench, and deadlift and each rep felt better than the last while dialing my breathing in.
Remember, when setting up for your lift, fill your belly with air from your nostrils. Then when you feel like you couldn't get any tighter, grab that last breath of air in through your mouth. You'll be amazed at how well you can brace as a result. Thanks Dave!