Breathing technique for deadlifts and squats?

cece_lily
cece_lily Posts: 8 Member
in Fitness and Exercise
I've been 'lifting heavy' consistently for about 6 weeks now, and have got to the point where my lack of knowledge of proper breathing technique is messing with my squats and deadlifts. At the moment I seem to hold my breath too much, this is making me light headed and I'm worried eventually give myself a hernia.

So, how do YOU breathe when you squat and deadlift?

All opinions appreciated!

Replies

  • 3laine75
    3laine75 Posts: 3,069 Member
    If it's making you light headed, just hold for 1 rep. I'm having a similair problem ATM, can't seem to work my breathing with a belt (makes me light headed too).

    If you haven't read it, try starting strength - explains the breathing very well.
  • JoRocka
    JoRocka Posts: 17,525 Member
    Breath at the top for prep.
    I typically start my exhale after I'm out of the hole- I don't hold all the way to the top.

    If I'm doing really light weight- and more reps- I'll do a few reps- then breath- but mostly 1 breath- 1 rep.

    For most weight training you inhale on the return and exhale on the work.

    So bench- inhale for prep- or on the way down- exhale as you push
    Squat- in hale at the top- exhale on the way up
    Dead lift- in hale for prep- exhale as you finish
    Lat pull downs- exhale as you pull - in hale as you return
    rows- exhale as you pull- inhale as you return.
  • vanguardfitness
    vanguardfitness Posts: 720 Member
    Deadlifts: take a deep breath into your gut, tighten your stomach. Exhale as soon as you start to lift upwards. You should be done exhaling at the top of the movement. Since the weight goes down pretty fast you don't really have to worry about your breathing, just keep your abdominals decently contracted.

    Squats: I take a long deep breath (inhale) on my way down. Tighten the abs and exhale going back up (kinda like the deadlift)
  • WVprankster
    WVprankster Posts: 430 Member
    YouTube or Google "Valsalva Maneuver" It's the method that (most) of the pro's use, for a reason.
  • ninerbuff
    ninerbuff Posts: 48,903 Member
    A good rule of thumb.

    Inhale on the "easiest" part of an exercise.
    Exhale on the "hardest" part of an exercise.

    On both the squat and deadlift, the accending portion is the hardest so that's when you want to breath out.

    A.C.E. Certified Personal/Group FitnessTrainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
  • loriemn
    loriemn Posts: 292 Member
    A good rule of thumb.

    Inhale on the "easiest" part of an exercise.
    Exhale on the "hardest" part of an exercise.

    On both the squat and deadlift, the accending portion is the hardest so that's when you want to breath out.

    A.C.E. Certified Personal/Group FitnessTrainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    awesome and easy to remember!
  • sumeetg37
    sumeetg37 Posts: 108 Member
    A good rule of thumb.

    Inhale on the "easiest" part of an exercise.
    Exhale on the "hardest" part of an exercise.

    On both the squat and deadlift, the accending portion is the hardest so that's when you want to breath out.

    A.C.E. Certified Personal/Group FitnessTrainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition


    +1 Also please do not hold your breath on the ascending portion of a heavy DL. You will become a youtube sensation if you do....



    Ok fine maybe not *will* but you definitely increase your chances....

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