The Squat CHEAT CODE (Lift MORE WEIGHT Instantly)

Proper breathing & bracing is the "Cheat Code" to unlock greater potential performance when you lift. Today you'll learn how to do this properly. Shout out to Brandon Morgan from ‪@KabukiStrength‬ for the sandwich cue shown today.
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#squat #powerlifting #gym

[@antonbelyaev8295]

There's one unusual "technique" that helped me to breath and brace pretty well right from the start of my training. Few years before I started lifting I took some vocal lessons. Diaphpragmatic breathing and breath control in general are usually taught in the very beginning of it. So yeah, fellow lifters, if you want to lift more weight instantly just start learning to sing!

[@nightwizper9345]

Yea I used to be in band, Played the trumpet. I've learned to take quick huge breaths and learn breath control over the time. It's honestly helped alot with my proper breathing

[@dustythejones]

@@nightwizper9345 same. I got a Master’s in trumpet performance. My breathing has always been second nature as a result.

[@chrizzlerguitaroni1928]

Add some ballet lessons like Arnie and you're ready for either stage.

[@ricardoa70]

Agree, diaphragmatic breathing and breath control is used in proper singing. But you should never brace when singing.

[@BrunoNeureiter]

Yeah but just so you know, when singing you shouldn't be breathing with your belly. It shouldn't get bigger. There are no lungs in the belly.

[@cestmoi5687]

That's how you're supposed to breathe when singing, too.

[@seangentry5764]

Thx bruh

[@bhemp9178]

Love the details and technique demo. Very helpful 👍

[@svendiegel]

Thank you very much for that hack!! I hit a plateau with the squats und got frustrated over it to the point of kicking it out of my routine. It got kinda too stressful of an exercise mentally. Today in the gym I rembered this video so I said, why not try it...immediately had a better feeling and was more stable legwise in the ascend Greetings from a fellow PT Great content

[@thelazyhandyman8581]

I've been dealing with lower back pains since I started running and even before. I'm 35 and I want to fix this before I get any older. I think I will need to be checked by a physical therapist like Squat University. Thank you for the informative video!

[@keithlittle293]

Strengthen your glutes and core!! Us paramount!! I’m guessing it’s lower back!? Maybe your hip flexors tight too!! But no1 glutes/core

[@thelazyhandyman8581]

@@keithlittle293 thanks brother i will try

[@jimmyjohnson9221]

Very helpful as always thanks

[@prescottosegie]

Thank you for sharing this info dr. Alex I appreciate very much sir💪🏾😎

[@therealcarlxii]

Great video, I´m gonna try that right away.

[@jthd7324]

There's one 'technique' I use when bracing. I do allow my chest to lift SLIGHTY, becausing when lowering my back again, I imagine all the air going down into my whole body, creating a proper tension throughout it. I imagine lowering the heap of air I just took, to go down all the way to my hips, creating a vacuum in my torso. It's a great que to use.

[@chrizzlerguitaroni1928]

Good information, thank you.

[@fishywtf]

This is what I needed

[@shaasesoria]

Thanks from Argentina! Maríano

[@AmanSingh-bd1ry]

It Worked Thanks Bro

[@camerongray7767]

I’ve been working so hard on my squat

[@jmichel70]

Thank you,

[@larrydickman1094]

This is stuff I mostly already knew, but it is good to get a clear explanation and demonstration. Always useful content!

[@potatosalad321]

Thank you soooo much

[@DucNguyen-yn1rt]

Thank you 👊

[@dako89]

I learned that technique in signing lessons!!

[@LosFerrer]

Thanks as usual for such high quality tip. Also, could you please tell me where could I find the marked floor below the squat rack you use? Those marks are sure very interesting to keep our feet always the same on our home gyms.

[@DamianBrown]

The real answer is fear factory

[@pricklypotato]

Will you please make a video that focuses on how to engage the pelvic floor muscles when bracing? It would be great to know about the role of pelvic floor in powerlifting and how to care for it while lifting.

[@rubyjlove]

Yes!!! I second this!! I worked with a pelvic health physical therapist postpartum with issue that came with pelvic floor, diastasis and umbilical hernia.

[@JosiasBernal]

Thanks

[@Itsjust_cole]

I’ve been using a broken exercise band to wrap around my abdomen that I breathe and brace against to simulate the breath belt and the sandwich breathe technique that you like. I want the breath belt but it’s too pricey and the band works for me. Maybe one day I’ll get a breath belt!

[@christopherseat9871]

Thankyou

[@Pytterr]

Great vid!! I'd like to know if a stiff or shortened gracilis is a great issue when squatting. Thanks a lot!!

[@Beats-By-Anthony]

Your video's are so helpfull! Do you have a video about squats for guys with long femurs?

[@buuddha77]

you had the perfect opportunity to use the konami code in the intro.

[@theportal2012]

Great video! Do you have tips on getting dizzy with this technique?

[@vansenalexander8763]

I like that kirby one LOL

[@sasquatchtv4157]

Now my question is, with that anterior pelvic tilt vs breathing, some postures including mine are almost fixed in that sun optimal tilt position. How may we correct that over time in the gym?

[@SisypheanRoller]

Practice squeezing your butt before every descent. It will pull your pelvis into neutral position.

[@autumnwind1216]

Think its also about how low or high the rack is that the bar is resting on. If its too low or too high it causes an awkward start to the exercise that can affect how much you lift or how many reps you're able to do.

[@jonmolina948]

I have a lot of compression in my lower back from heavy overhead lifting and squatting. It goes away a little when I’m not lifting. I don’t front squat anymore. I am 38 years of age.

[@Matt-yi3kn]

Which one is first ? breathe or brace ? sandwich drill breathe (don’t let ab expand too much) and then stiffen muscle?

[@user-if6wu3wg1r]

8:48 look at that ROM! and he's not even wearing lifting shoes gaw damm

[@akashrajput0895]

What if we close our mouth and breathe using only our nose to store air in lungs instead of breathing through mouth and storing air in belly for every power lifting movement. What are the merits and demerits to it?

[@kash2416]

Hey dr, thank you for this tip!! Can imagine it being super helpful. Got a question if I may? I’ve been working on mobility/squat depth lately and seem to find the front squat much easier to get deeper with ease but the back squat I have very little depth. Can you tell me why this would be and how to work on this? thanks for all the content!

[@MrFlufz]

Center of gravity placed in front allows you to squat deeper with a front squat, due to being able to have a more vertical body angle while center of gravity with a back squat is placed in the back, causing you to have more of a forward body angle, resulting in less depth. Ankle mobility exercises and soft tissue work to the calves should allow you to temporarily gain more mobility with your squat, but place more focus on paused squats/tempo squats, for both front/back squats and working on feeling more comfortable in the bottom position. Elevating the heels with a lifting shoe/block should also help gain some more mobility as well. Hope this helps a little and good luck!

[@MartinL20]

Could you outline the difference of the valsalva maneuver to this?

[@williamturner01]

Will this also work with the low bar squat as well. Thanks be well.

[@unedited2716]

Great job what about after inhale from mouth you can get a little extra threw the nose .?

[@danielmajor1015]

Do you brace the same way when performing rotational movements? Such as a golf swing?

[@Kevin-jj8yi]

Is there potential for a hernia if there is too much IAP?

[@harshbhura5666]

As using this technique i felt some black out/heavy head type feeling, what is the reason?

[@leocecc]

Any difference advantage/disadvantage of doing this procedure but by breathing in through the nose?

[@xaviercentelles775]

Does increasing the IAP while lifting increase the risk of suffering inguinal or umbilical hernias? If so, how can we prevent them from happening? Thanks!

[@kilhil251]

I would like to know this as well.

[@smolboyi]

Doctor doctor I have a question for a friend please help! She has a decent amount of scoliosis, can she should she squat? You are the best man much love

[@LockOn95]

The N64 controller really made me smile

[@spoopyscaryskelebones3846]

Smile:)

[@danieldusentrieb7156]

Haha yeah, me too. That's how you know he's a real OG

[@brendaverderaime7679]

Not sure what is happening but my knee just won’t let me get deeper. I can hit parallel. My knee feels very swollen and feels blocked from going further. I have pain too. Ideas?

[@spoopyscaryskelebones3846]

Kirby! :D

[@heatherlayton5785]

I get breathing into the belly and not the chest, but my belly expands forward not laterally. I don't understand how to make it go out to the sides instead of to the front.

[@FunniLeeEnough]

When you get stacked, brace your core like you’re doing a standing crunch. Then when you breath into your belly, breath against them - as if your abs are resisting the expansion.

[@karthikguneshetti8055]

Sir I perform 2 - 3 reps in one breath, is it good?

[@shareeminor9125]

And i thought I was just trying to save my back juuuuuust in case. It's a little"tricky" these days

[@Zoro78969]

I think I can squat 60kg but each time I do it i lose balance, something gives in. Either I feel I am falling forwards or backwards for example.

[@chubbbyninja]

My biggest problem with squats is that I lose feeling in my left hand. From what I’ve seen it’s mostly due to poor shoulder mobility but I have no idea how to help it.

[@Niekomojo]

Thera gun the shit out of all the knots in your back and shoulders, hang from a pull-up bar, then foam roll, and warm up your rotator cuffs with resistance bands. During the squat Keep a neutral straight neck, don’t tilt your head up. Also, switch hands more when beating off, you are leaving the left side out too much.

[@amanpreetsingh847]

During squat it can be difficult to maintain

[@anandhakrishnand8814]

How to get more load in deadlift sir?

[@peterlake6996]

Click replay

[@anandhakrishnand8814]

@@peterlake6996 😁

[@SupERsNipAa327]

Can’t you both laterally and vertically fill your abs with air?

[@edwardburroughs1489]

No.

[@edwardburroughs1489]

No.

[@tylerjpitt3388]

I challenge you to a squat off squat man

[@anthonymontgomery2727]

I need a squat guy to help us 240lb bb.

[@notsonaturallyjacked3860]

Ever think people overthink training 😕 just squat the damn barbell and you'll grow 😄

[@turkishdelight6032]

Why do olympic weightlifters look so extended in their backs when they brace and squat

[@PrimeMatt]

Great information, but that background music is very annoying and distracting. Why do people do that 😔

[@simongonzalez8013]

Squat Master

[@93Beefcake]

Cheat code = have the biggest shit of your life before squatting Helps you brace

[@dovydas4483]

HAHHAA

[@jonhoi2591]

First

[@robinsteendam1311]

Use heavy weights if you want to convince us.

[@fmlguy1597]

These types of videos make things even more complicated. Just take a huge as breath into your belly and hold it while you squat.

[@22geralt]

Taught nothing. Added nothing to squat. Maybe a sales pitch at best.