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Technique when lifting without a belt...

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T-Rage

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I'm currently on a comeback and making good progress and already made the decision that I am no longer using a lifting belt.

I've read somewhere that there is a special technique to use. Somehow your supposed to create a ball of air in your stomach or something like that.

I'm basically keeping my abs and gut tight throughout the lift such as squat.

Any suggestions on how to do this special technique? It has a fancy name but I forget what it is.
 
I think you may be referring to the valsalva maneuver. You inhale deeply, and then press out with your core to execute the lift. Before I ever used a belt I did this because I was more comfortable flexing my abs and then pressing out of against the ab wall (as opposed to a belt). Is that what you're talking about?
 
That's exacly it. I always inhale before a lift and exhale during the lift. Does that mean I'm doing it right?
 
T rage, I don't let the air out until the lift is complete. It's crucial for me to hold the air while I'm executing the lift, and it would be counterproductive for me to exhale during the lift.
 
spatts said:
T rage, I don't let the air out until the lift is complete. It's crucial for me to hold the air while I'm executing the lift, and it would be counterproductive for me to exhale during the lift.

This is something I'm going to have to work on... I've always exhaled while I was exerting.

I heard you can injure yourself if you don't exhale :confused:
 
i just cant believe i didn't read the entire post....
and to think i almost told him is was ok let his air out in the middle of the lift... :cold:
 
Mike_Rojas said:


This is something I'm going to have to work on... I've always exhaled while I was exerting.

I heard you can injure yourself if you don't exhale :confused:

What I have always done, which I think is ok, is just restrict the air so that it trickles out a tiny bit during the exhertion part and once the lift is complete I'll let out the rest.

I kind of make a ssshhhh noise and I probably only let 5 - 10 % of the air out during the lift and then the remaing 90% once complete. Hope this helps and I hope I'm doing it right.
 
take a deep breath, now fill your stomach with the air you have just inhaled. next using your stomach muscles, push the air as hard as you can against the wall of your stomach (your stomach should look/act like a big balloon.) now while holding all the air in your stomach, perform the lift, keeping ALL the air in till weight is racked. there should be absolutely NO air escaping during the lift.
hope this helps...
 
I know what you're talking about and it's not the same thing. When you are going for reps, you have to breathe. When you are going for max effort, you can hold the breath in this position to use it to your advantage. I wouldn't want to "leak" breath and then get just shy of locking it out, and have my core too deflated for the extra demand. I know some very experienced lifters that can exhale really hard at their sticking point with great success in blowing through it, but again, not the same as the typical "in on concentric out on eccentric" rep breathing.
 
during my chest workouts ,while i'm doing seated bench press
if i'm lifting heavy and keeping my breath in till i finish the push i get the biggest headache and i can't workout for 2-3 days
the pain starts behind my neck and it goes alll around to the top of my head till behind my left eye,can anybody tell me why does this happen?thanks!
 
The inhale and exhale during the concentric and eccentric portions of the lift respectively has been developed as the generally accepted breathing technique for repping. But, for power...if you want to pull off a single for example, Spatts is correct(imagine that:) ) Exhaling during the explosion will sap your core strength.
 
when lifting max poundages, your core is one of the most essential and important factors in making a lift, especially in the squat...it can make or break you, that is why it is so important to have a strong core. air works in the same manner that a belt does; compression of the core

it not a matter of lifting the weight, it has more to do with stablization and distribution of the weight
 
CoolColJ said:
Why should there be a special technique? I just lift, the body knows how.

exactly.

the transverse abdominus (which is actually being expanded if pressed outwards as indicated earlier) will contract in most individuals thus stabilizing the core. a person shouldnt conciously expand thier abs, they should allow the load and movement to do so under ECCENTRIC contraction of the tva. the point is not to use exclusively the diaphragm, but the whole core "container". ie the sides and bottom of the box too, which are the tva/obliques and the lower pelvic wall. all too often i see this misconception. if someone is training to rely on the belt, then they would push out. if you are training to use your own weight belt (core) you pull in and allow the internal and external abs to stabilize by creating the smallest internal abdominal capsule possible. the pressure of the load will obviously force the abs to "slip" slightly or press out, but better under muscle control then to be at the end of your muscle's contraction and rely on connective tissue strength alone (which is what happens when your abs are already pushed out).

i cant believe this is still perpetuated.
 
Bignate, I don't know what you thought I meant, but that IS what we do. We contract, and then the natural "pressing out" occurs due to the weight (generally as soon as it's unracked):

spatts said:
Before I ever used a belt I did this because I was more comfortable flexing my abs and then pressing out of against the ab wall (as opposed to a belt).

You can "suck in," contract, hold air, and "press out," all at the same time. :)
 
What you're talking about is essentially what anyone would do when attempting to lift a heavy weight - hold their breath. It's a natural response because it increases contraction. (Of course when training a newbie they often have to be reminded to exhale).

Lifting belts are completely useless. They do nothing. Something that is wrapped around itself can not provide support. It would have to be fastened to something else. It's an illusion -- a feeling of security because it's compressed. It also holds a certain danger. The belt can impinge on your pleura when squatting. Throw it away. It's garbage.
 
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And by the way, back n the 1960's almost all Olympic lifters used belts. In the last Olympics the totals dwarf what anyone accomplished in the 60's and almost none of the lifters used belts. Why is that? Did they forget? Are the coaches not as smart as they used to be? No. They now know belts are nothing but a hinderence. Maybe you should call the Olympic commitee and tell them they're doing it all wrong.
 
Ok, let's try this again.

First, the belt doesn't wrap around itself. I can't remember the last time I fastened a belt without my body in it, and laid it next to me, expecting a better lift. No, I wrap it around myself, not itself.

2nd, there were plenty of OLers using belts at the last olympics, both American women included. Pyrros did not. I can see where a thick, stiff, belt like that of a powrlifter would hinder an olympic lifter's ability to perform. It gets in the way of the proper lean, which affects depth, prevents a full rotation of the pelvis, which is required for reversal strength, etc... None of that is of much concen to a powerlifter though, unless they are in a fed that requires an ATF squat.

I think anyone would be a fool to try to tell you that core strength isn't superior, and for the most part sufficient. However, you'd also be a fool to think a tight, stiff, belt won't help someone in a 1 rep max attempt on certain lifts (particularly powerlifting). It's like icing on the cake, even though the cake is really good all on its own. This is best evidenced by the fact that we routinely make 1RM attempts, and then fail, put on a belt, and hit it. No, that is not psychosomatic. It's the use of IAP. A belt is NOT necessary to become bigger or stronger, but just like a bench shirt, it's an allowable piece of equipment that allows you to "use your air" for a bigger lift when that's what the game calls for. I don't train in one, and wouldn't encourage anyone to either. I know my max without a belt and my max with a belt...and I can assure you, for the purposes of numbers only, IT HELPS.

There's also a difference in the KIND of belt. The flimsy leather piece of junk hanging on your gym wall, vs a stiff, thick belt that a powerlifter would use:

"The only way for the belts to work—mechanically speaking—would be if they were very stiff and custom-made and essentially covered the entire area from the pelvis to the ribs. It’s a great leap of faith to believe that the soft, pliable belts currently on the market will do much to reduce back stress."

-John Chaffin, Ph.D., professor of ergonomics at the Center for Ergonomics at the University of Michigan


Lyn Jones, national coaching director for USA Weightlifting at the Olympic Training Center in Colorado Springs, calls the belts "essentially cosmetic" and recommends instead that you develop your own musculature around the waist: "If you have a superstiff, customized weight belt, use it for heavy lifting, like squats, power cleans and dead lifts—and not for the lighter part of your weight routine."

Additionally, the super-stiff, thick belts used by most PLers weren't allowed in the Olympic games, or perhaps someone would have actually used one. The thin leather belts that were allowed are truly "largely cosmetic."

There's a reason the thick, heavy, powerlifting belts aren't allowed at the Olympic Games....THEY HELP! :)
 
CoolColJ said:
Why should there be a special technique? I just lift, the body knows how.


Yeah that's what I was thinking. I'm reading the read like wtf? Just lift it. LOL
 
There's a difference between lifting weights to train, and learning/using various techniques to excel in competition.

"Just lifting the weight" is what I do the other 361 days of the year.
 
spatts said:
There's a difference between lifting weights to train, and learning/using various techniques to excel in competition.

"Just lifting the weight" is what I do the other 361 days of the year.


I can dig that.
 
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