when you get to heavier weights and you need some "oomph" the valsalva help
I did powerlifting all last year...definitely learned all about valsalva
basically you just hold it until you pass the sticking point
lets say a heavy squat....here is how I might do it...and this would be a well established routine that you do the same everytime
put hands on bar----lean head under bar....wiggle up under bar and get it in the right spot on the back
now at this point it is all about "tightness"...you have to sort of get tight before you unrack it...its hard to get tight after its unracked
so you take a nice big breath in....not in your chest...more in your gut
basically I would usually get the breath BEFORE I start to descend....I would do the valsalva...hold the breath down to the bottom...explode out of the hole... as I start to pass the sticking point I start to let the air out
because of course it increases blood pressure etc....if you hold it too long youll know it, lol
on deadlifts you might have to sort of let a little of it out on the way up or you might pass out...so for deads its slightly different
a good rule of thumb....on bench you ought to be able to do a triple while still holding that first breath....if you were to, say, blow the breath out when the bar is right on the chest youd lose like half your power
if you are doing reps on squats....like the 5x5...then you have to breath in between reps obviously...but try to stay tight in the body....I like to breath in at the top I think, before I start to come down
also...
with a nice gut full of air you increase you "intra abdominal pressure" (IAP)...this helps to keep your low back disks in place etc.....for instance if you blew all the air out and THEN did a deadlift youd have less protection against low back injury
that gut full of air helps keeps things from moving around in the back etc....I guess its sort of like packing material when shipping a package, lol
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