When tackling maximum distance workouts, one key area to focus on is stabilizing your spine and lower back. This is particularly important when you're pushing yourself to the limits, as a stable core prevents unnecessary movement that might waste energy or lead to injury. An effective technique some athletes use is breath control, which can provide the necessary support and stability for your body during intense exercises.
The concept is simple: when you take a deep breath, your lungs and chest expand, creating internal pressure that compresses your lower back and stabilizes it against excessive movement. This action is akin to what you see in powerlifting, where weightlifters hold their breath at crucial moments to maintain a strong core and prevent flexing. As you prepare to perform a lift or jump, aligning your breath with the movement can enhance your stability. So, as you get set, take a deep breath, and when you reach the peak of your jump or the final push of your lift, exhale fully. This method not only supports your back but also helps you maintain posture and generate power.
Incorporating breath control into your workout routine can be a game changer for your performance and safety. By adding this simple step, you'll create a more structured approach to your movements, allowing you to tackle max distance tasks with confidence. Remember, the blend of proper body mechanics and breathwork will go a long way in ensuring your spine remains stable and your energy is efficiently directed.
Highlights:
- Breath control can stabilize your lower back during intense workouts.
- A deep breath compresses the lower back, preventing unwanted movement.
- Coordinating breathing with your movements enhances performance and safety.
5.279so an optional thing that you can do8.04especially if you're doing max distance10.28work is uh to stabilize your spine or13.92your lower back um and one way to do18.4that is holding your breath and this is21.76purely optional it's just some people23.72find that it works some people don't25.72sometimes you see people uh who are27.359really pushing hard holding their breath29.759and and um yeah what it does is it33stabilizes your lower back from flexing36.719too much and power leaking um again so41.44it keeps the spine straight so all the43.68force goes forwards now how does it do46.68that when you take a deep breath in your49.92lungs51.68expand and your chest expands and it55.039applies pressure to your internal organs57.879and they get compressed and also your60.16diaphragm pushes down as or it pulls62.199down as it kind of expands your lungs it64.28pulls downwards and that action68.2compresses against your lower back and70.72it makes it harder for your lower back72.799to move around um you'll notice that77.119there are uh Power lifters that do this80.2so you know they're lifting a really big82.68heavy weight on their back um they'll85.36have the like on a squat rack they'll88.119have a a belt to kind of also keep that91.759uh contracted and the ABS will be94.04completely tight and you'll see them95.92just go and hold it squat down and100.439breathe out when they push up now uh103.399it's for the same reason it's to stop105.119any flexing and sort of like the hips107.32going backwards we want the same thing110.079we want to be completely stable so112.079taking a deep breath is going to really114.159help that um help you do that so when118.36you're ready to go with the combination120.24of all the other things sort of rocking121.68back on the heels and all the other bits123.28and pieces we've said but when you're124.92about to go you can take a deep129.08breath and breathe out on the landing um133.36you can hold it for a little bit on the135.239landing because it also is going to help137.68stabilize uh when you139.68land
1 00:00:05,000 --> 00:00:10,000 so an optional thing that you can do 2 00:00:08,000 --> 00:00:13,000 especially if you're doing max distance 3 00:00:10,000 --> 00:00:18,000 work is uh to stabilize your spine or 4 00:00:13,000 --> 00:00:20,000 your lower back um and one way to do 5 00:00:18,000 --> 00:00:23,000 that is holding your breath and this is 6 00:00:21,000 --> 00:00:24,000 purely optional it's just some people 7 00:00:23,000 --> 00:00:26,000 find that it works some people don't 8 00:00:25,000 --> 00:00:29,000 sometimes you see people uh who are 9 00:00:27,000 --> 00:00:32,000 really pushing hard holding their breath 10 00:00:29,000 --> 00:00:35,000 and and um yeah what it does is it 11 00:00:33,000 --> 00:00:41,000 stabilizes your lower back from flexing 12 00:00:36,000 --> 00:00:42,000 too much and power leaking um again so 13 00:00:41,000 --> 00:00:46,000 it keeps the spine straight so all the 14 00:00:43,000 --> 00:00:49,000 force goes forwards now how does it do 15 00:00:46,000 --> 00:00:51,000 that when you take a deep breath in your 16 00:00:49,000 --> 00:00:54,000 lungs 17 00:00:51,000 --> 00:00:57,000 expand and your chest expands and it 18 00:00:55,000 --> 00:01:00,000 applies pressure to your internal organs 19 00:00:57,000 --> 00:01:01,000 and they get compressed and also your 20 00:00:60,000 --> 00:01:04,000 diaphragm pushes down as or it pulls 21 00:00:62,000 --> 00:01:08,000 down as it kind of expands your lungs it 22 00:00:64,000 --> 00:01:10,000 pulls downwards and that action 23 00:00:68,000 --> 00:01:12,000 compresses against your lower back and 24 00:00:70,000 --> 00:01:16,000 it makes it harder for your lower back 25 00:00:72,000 --> 00:01:19,000 to move around um you'll notice that 26 00:00:77,000 --> 00:01:22,000 there are uh Power lifters that do this 27 00:00:80,000 --> 00:01:25,000 so you know they're lifting a really big 28 00:00:82,000 --> 00:01:27,000 heavy weight on their back um they'll 29 00:00:85,000 --> 00:01:31,000 have the like on a squat rack they'll 30 00:00:88,000 --> 00:01:33,000 have a a belt to kind of also keep that 31 00:00:91,000 --> 00:01:35,000 uh contracted and the ABS will be 32 00:00:94,000 --> 00:01:40,000 completely tight and you'll see them 33 00:00:95,000 --> 00:01:42,000 just go and hold it squat down and 34 00:00:100,000 --> 00:01:44,000 breathe out when they push up now uh 35 00:00:103,000 --> 00:01:46,000 it's for the same reason it's to stop 36 00:00:105,000 --> 00:01:49,000 any flexing and sort of like the hips 37 00:00:107,000 --> 00:01:51,000 going backwards we want the same thing 38 00:00:110,000 --> 00:01:54,000 we want to be completely stable so 39 00:00:112,000 --> 00:01:58,000 taking a deep breath is going to really 40 00:00:114,000 --> 00:01:60,000 help that um help you do that so when 41 00:00:118,000 --> 00:01:61,000 you're ready to go with the combination 42 00:00:120,000 --> 00:01:63,000 of all the other things sort of rocking 43 00:00:121,000 --> 00:01:64,000 back on the heels and all the other bits 44 00:00:123,000 --> 00:01:67,000 and pieces we've said but when you're 45 00:00:124,000 --> 00:01:67,000 about to go you can take a deep 46 00:00:129,000 --> 00:01:75,000 breath and breathe out on the landing um 47 00:00:133,000 --> 00:01:77,000 you can hold it for a little bit on the 48 00:00:135,000 --> 00:01:79,000 landing because it also is going to help 49 00:00:137,000 --> 00:01:82,000 stabilize uh when you 50 00:00:139,000 --> 00:01:82,000 land
