Squats & Correct Breathing?

[Fess]

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Hello,

I need some technique to follow when doing squats.

What is the correct breathing cycle for squats?

breathing in on the decline or breath out on the decline?

take another breath while I'm squated?

breathing out on the lift?

Thanks
Fess

 

[thebadguy54]

Take a deep breath at the top, hold it on the way down, exhale hard on the way up.

 

[fallingeggs]

Not to sure what you mean by ‘exhale hard,’ but to give my two cents you need to try and push the air out, but keeping it mostly in. The deep breath is used to keep you tight and if you exhale out too much you will get too loose in your chest/abs/upper back which will hurt your lift.

 

[Fess]

thebadguy54, falling......

Thanks for the input.

So if I undestand correctly, for 1 total squat rep:

-I take 1 breath in at the top & hold.
-do the squat (still holding the breath)
-Fully squated, I exhale out while rising up.


I'll try it out.

Fess

 

[OMEGA]

Take a deep breath at the top, hold it on the way down, exhale hard on the way up.

bingo

but I dont forcefully exhale as it decreases stability to much for me on the way up

 

[super_rice]

exhale forcefully but through pursed lips. this maintains intra-abdominal pressure. practice practice and it will become second nature in no time.

 

[al420]

exhale forcefully but through pursed lips. this maintains intra-abdominal pressure. practice practice and it will become second nature in no time.

Listen to this man.

 

[ghettostudmuffin]

Also when you take that deep breath into your stomach, tighten your abs hard once the air is stored.

It's a little uncomfortable the first few times.

 

[Kabeetz]

You should not exhale at the very bottom because that weakens the abdominal wall, and much more importantly the spinal vertebrae... and why on earth would you want that. Use Valsalva, "the breath held against a closed glottis while pressure is applied by the abdominal and thoracic muscles". Take and hold the biggest breath you can.

Reference: Starting Strength pg. 57

 

[Sculelos]

Truthfully I can never remember to breathe at the gym, just breathe naturally and I feel fine, more concerned with how my body is feeling during the lifts and if I feel any pain (not muscle burn, thats not pain) I will stop doing my lift immediately and fix the problem.