Mark Rippetoe: Rip On Breath

[iamagenericbadass]

what does he mean, should I be breathing in as I squat up and then exhaling once the squat rep has finished?

[mrceebees14]

Unless you are coaching a very high end or special case, telling someone to constantly breath is a an excellent way to distract that person from the lift itself.

Keep your mouth shut and let them learn the movement, the breathing will come on its own in most cases.

[ZeekyBoogyDoog]

If you want proof that Rippletits is right, just look at every video posted at the Average BROZKNOWS channel, they keep their breath and rep huge ass weights and make it look easy.

[drmoroe30]

Coach Rip is the man!

[m3h92]

Anyone who agrees with Rippetoe is uneducated and their stabilizers are too weak. You need to stop focusing on the weight your lifting and rethink how strong your entire body is. The Valsalva maneuver is how your body copes when your trunk is not strong enough to stabilize yourself under this great load. It also severely increases your blood pressure and is a major cause for sickness. Whilst have much respect for Rippetoe, i have to disagree respectfully on this topic. TLDR: Your stabiliserSUCK

[taevitali]

@m3h92

The standard method by which ANY athlete would use to determine how "strong their body is" is done so BY using the technique of lifting weights - that's just plain fact. Just cause an obese guy weighs 300 lbs doesn't mean he can automatically bench more than a 210 person in shape cause he "looks" bigger. The Valsalva Maneuver is used as a means of "doing" NOT "coping" by your body, hence why it is called a "maneuver", not an "auto-reflex".

[taevitali]

@m3h92

(...Continued) and of course it increases your blood pressure; so does sex, running, stress, and ten of thousands of other factors. Major cause for sickness? Compared to...? If you define THIS as "major", Then merely standing outside in the cold must be the equivalent of an apocalyptic risk capable of genocide in that case. Your body "copes" as a defense mechanism such as "coping with sickness", You say this is a coping mechanism but "causes" sickness at the same time?

[taevitali]

@m3h92

(....Oh I could go on and on ) But to make this long post short, please use your common sense next time and think before you speak. Here's some helpful advice to consider next time before you post something so nonsensical: " It is better to be assumed a fool than to open your mouth and remove all doubt ".

Cheers :).

[mrceebees14]

@taevitali Do you remember teaching yourself how to walk? That very first step after you figured out how to push yourself off the ground and stand? Even if it was for a whole 2 seconds before you landed back on your rear end?

Breathing is automatic, you don't need to teach it in the overwhelming amount of cases. Unless you are a motor moron, it comes on its own as the person learns a skill set.

[mrceebees14]

@m3h92 The load is the #1 thing that makes you strong, therefore it's the #1 priority.

[heat4yoass]

I see a lot of talking from this guy but I don't see him deadlifting for shit.

[keshav0312]

here's a medical view on this .It's called the valsalva maneuvre. You inhale a large amount of air, close off your airways [basically your mouth]and try to exhale.Place your hands on your abs and you will feel it tighter and harder than ever if you did it right. Feels like your head wants to explode.You use the same texhnique when taking a shit. The trapped air tightens your abs and protects your spine for heavy lifts and allows you to max out more.

[SkillSeeker]

Breath holding is not healthy.... breathing com/articles/breath-holding.h t m

[chewychevy1]

At first thought for me this was silly, then I remembered it's Mark Rippletoe and thought about it some. The thought made me realize when I do Olympic lifts I really exhale at the last 10% of the move and take a quick breath before hitting the next rep. Makes a lot of sense.

[pkhamidar2com]

tomhanks in the background?

[broLAXgoalie12]

@niggazbeatdown1 why? because you're bumblefuck highschool football strength coach told you to? This guy is considered one of THE authorities in the world of weightlifting. If your coach walked into a room of strength coaches, they are going to ask who the hell he is. People know who Rip is.

[sjcdsteve]

Is rippetoe saying hold your breath for your full set. So if your doing a 5 reps set is he saying take a deep breath, do 5 reps then take another breath??

[overdenkotten]

No.

He's saying hold it, do a yep, quick out in gulp of air, hold it, another rep, quick out in gulp of air, another rep etc.

You take the same breaths, just big fast ones at the end of reps not slow ones throughout the actual lift.

[sjcdsteve]

@overdenkotten cheers. i'll try that breathing pattern.

[sambudwiser]

Ripptoe is so funny sometimes hahaha

[Dayga]

Rippetoe has clearly put a lot of thought into his theories, and they probably work well for him. I'd say give his suggestions a try, and if they work for you -- great. If they don't -- move on to something different and keep experimenting with your technique. Personally, I found his tips on deadlifting to be spot on.

[edwinn0705]

this is very true for maximum 1 rep max lifts, the air creates a "block" and ensure proper spine allignment, but with regular day to day training, this can be problematic

[sullydawg]

It has nothing to do w oxygen. OxyHg sat won't change rapidly enough during a rep to make a difference in tissue 02 delivery. Rip argues for a MECHANICAL effect of Valsalva, not a biochemical one. Why don't you guys actually try to get your heads around the point at issue before you just start spewing bullshit and insults? If you disagree w Rip, OK. But just making assertions and calling names instead of addressing the man's argument based on reason and data only confirms that you're idiots.

[TheLastPowerlifter]

@niggazbeatdown1 you take a deep breath and hold it during the rep, but you can breathe at the top of it to replenish oxygen. like a swimmer during the freestyle stroke. his head comes up every third stroke to take another breath for example. breathing when relaxed and breathing when lifting heavy not the same....

taking a deep breath and holding it only during the first few reps and then you can breathe at the top of the lift to catch your breath and repeat...

[MutsuKazuma]

@TheLastPowerlifter a swimmer does it every 3 strokes for 0², powerlifters after each rep because of blood pressure reasons, not the first few reps, do that with 300pounds once and you will feel how the dizziness because of your blood pressure not the lack of oxygen is starting to occur, biomechanically sprinters that do 100meters don't need to breathe even once during that time, cause the chemical processes used during the time they sprint require no oxygen

[TheLastPowerlifter]

@MutsuKazuma i do that with 600 pound squats for reps...and so do a lot of lifters.

[losangelesrep]

@MutsuKazuma Correct. Anaerobic respiration.

[TheLastPowerlifter]

@niggazbeatdown1 did you know that some sprinters hold their breath for an entire 100m race? and when swimming underwater you hold your breath during exertion? so, it's safe and healthy and used for Powerlifting, Strongman, and Olympic Weightlifting too. Weightlifters can hold their breaths for a long time...

[sullydawg]

Personally, I do. Like I said, I think burden of proof is on anti-Valsalva, but just barely. I don't Valsalva myself for two reasons: (1) I've spent so many years integrating breath, in both strength training and martial arts, that I now find it impossible to break the habit; and (2) I've lifted for years with breathing and gotten away with it. Doesn't mean Rip's wrong--just my personal experience, not data.

Also, we haven't talked about the cardiac (heart rate) consequences of Valsalva.

[PersiaGod]

do you breathe in when you go down?

[targetcxd]

@PersiaGod No i usually hold my breathe until she moves a leg and I get a change to sneak in a breathe ;)

[sullydawg]

(Part III) Most definitive thing I can find on this is a 2003 Danish physiometric study (Pott et al) of athletes performing static leg exercises with and without Valsalva. The authors conclude that Valsalva COULD increase risk of stroke, but exhalation COULD increase risk of blackout. In other words--inconclusive. And again, there are NO studies of what actually happens (ie, strokes/man-hr of Vals lifting) in POPULATIONS--which is what matters.

So in a way, we're all just pulling our pud here.

[sullydawg]

(Cont fr prev) In "Starting Strength," Rip makes a compelling argument, which I summarize: The idea of the Valsalva is to stabilize the spine, at theoretical risk of SAH. Despite billions of squats performed daily, the rate of SAH in squatters, many of whom Valsalva, is EXTREMELY low. But the rate of spinal injury in squatters--many whom do NOT Valsalva, is significant (although not hi). But there's no definitive study either way. I think burden of proof is on the anti-Valsalva position.

[sullydawg]

@fruitleader: actually, he does advocate a Valsava, and does so explicitly in his writings. Heling your breath under tension (which necessitates a closed glottis) IS a Valsalva maneuver. As to the wisdom of what Rip is saying, I have to withhold judgement. On the one hand, Valsalva theoretically increases the risk of cerebral hemorrhage. OTOH, no study shows a correlation between weight training, Valsalva and SAH (subarachnoid hemorrhage). (Cont)

[mikewhiterose]

Wow what he just described was the Valsalva Maneuver. It increases intraabdominal and intrathecal pressure NOT A GOOD THING! Use this maneuver if you like increase chances of stroke, heart attack, EIH, disc herniation, and spinal nerve damage. Thank you for that educational video I wonder how many people you have killed.

[ZorflexOL]

@mikewhiterose

what you just said, but the opposite.

[fruitleader]

@mikewhiterose He said to hold your breath and to push/pull on the current exercise. "Valsalva maneuver: A maneuver in which a person tries to exhale forcibly with a closed glottis (the windpipe) so that no air exits through the mouth.." medterms articlekey=6250. He didn't even tell anyone to do any of that.

[InferiorThanYou]

What he says is somewhat misleading. Holding your breath during a duration of a powerful exertion will raise your blood pressure tremendously. You are much better off exhaling.

[xskillsx101]

@InferiorThanYou And what? Is the smooth muscle in your arteries gonna tear?  No, tard, you'll be just fine.

[InferiorThanYou]

@xskillsx101 The Valsalva Maneuver sharply increases blood pressure, and should only be practiced in certain sports, like shot putting or the Olympic Clean and Jerk. Perhaps you should breathe, it may help you make your squats from a fail to a success, tard.

[xskillsx101]

@InferiorThanYou @InferiorThanYou And what makes a heavy clean and jerk different than a squat? In fact considering there is a squat component to it. And again, what physiological impact is there to raising your blood pressure for the 5 seconds you're performing a heavy squat? Btw I'm truly curious what you can squat exhaling on the concentric portion (and if it's anything over 300, I'll demand a video).

[InferiorThanYou]

@xskillsx101 You ask such a nonsensical question. I suspect you know nothing about fitness science or kinesiology and biomechanics. Anybody who reads something as outdated as the ace personal trainer manual would know the difference between the two. Currently, I warm up with a few sets of 12 with 135, 225, and 315. I then go into 405 and then 495 for a few reps. My current 1rm is around 570. I'm aiming for 585 by the new year. Wish me luck. And no, I don't hold my breath during the movement.

[xskillsx101]

@InferiorThanYou You answered essentially none of my questions. For this you are a tard, sorry but you're free to parry with your own comeback. I'll repeat them for you: 1) What are the mechanisms of physiological detriment that result from the Valsalva? 2) What is the difference between a heavy squat and a heavy clean and jerk that makes the Valsalva inappropriate for a heavy squat but appropriate for a heavy clean and jerk?

[InferiorThanYou]

@xskillsx101 It's irrelevant what you say (or don't say). Any specialist in fitness science knows better and will laugh at you, just as I am right now. You ask because you do not know. I will not bother explaining them to you, as the process alone would become too complicated for you, tard. Anything from this point on, I will not bother to respond to. Anybody else reading this should realize the dangers of depriving yourself from oxygen during intense bursts of movement. Brain cells too, people.

[xskillsx101]

@InferiorThanYou Okay, I'm just glad we established you have no idea what you're talking about, and that you can't answer any of those questions. Do you seriously believe cells will die because of a lack of oxygen during a heavy squat? You truly are a dimwit. Purchase an introductory biology textbook and look up anaerobic metabolism. Sorry, I'm just sick of people posting on the internet who have no idea what they're talking about and chalking it up to their "opinion."

[xskillsx101]

@InferiorThanYou And we all know that breathing is essential. Breathing between reps is a perfect way to incorporate this basic principle of life, and does not conflict in any way with the Valsalva. How exactly SHOULD we breathe then?

[InferiorThanYou]

@xskillsx101 And I'll finish with this: I'm not saying to necessarily exhale and inhale the way it has been laid down. However, breathing is essential. The lack is NOT. Go ahead and do your own style. I'm just informing my take on this and a personal attack is not polite. Youtube is composed of various people with various opinions, just as Mark is. Disagree with me? No need to call me a "tard".

[fIRsTRATmAN]

thank God i saw this and Thank God for Mark Rippetoe. I always do this because it feels natural, ive been told everytime by so called bodybuilders and trainers who see me do keep my breath & tell me not to, i always hold my breath coz i get the most amount of power and strength plus it feels totally comfortable

[492333]

its true if ur going for 1-6 rep max, u need to hold ur breath to increase power

but when ur just working out with regular 12-15 reps, its better to exhale

[davidjgrant23]

@492333 you dont hold it the whole time u exhale at the end of the movement just slow down a little and breath after you've done each rep

[emorrison1989]

breathing obviously varies for the type of exercise.....I agree with ORTprod, any one who has done a 1RM for a compound movement will realise that what is being said in this video is correct. But when I'm doing my WOD, especially the longet metcons, my heartrate is to jacked to be able to follow these instructions

[GODLIKE20000]

well.....breathing out always worked for me, "don't fix it if it ain't broken" :) even if Rip is right, (which is pretty much a given), it'd be stupid to mess with my heavy lifts methinks :S

[Under7891]

@Sagman9000 Shut up, I'll bet anything that you can't lift much at all, if you don't agree with this video

[adarqui]

mark rippete looks a bit out of shape, too much gomad, he can barely breathe.

[gangabiss]

The most important part of this video is missing. How exactly are we supposed to breathe whilst lifting then?

[DieFatorLiveThin]

@gangabiss You exhale/inhale at the top of each rep.

[thedudeyeah]

this guy is right but he got some weird metaphors lol

look at the guy behind he dont get it. hes like WTF?½.... i bet he fainted next time he squat cos doing it all wrong he he

[meds613]

this is what is called a "block". you contract your core (hold your breath in) while you do a rep of an exercise, mostly power exercises. this protects your spine during squats, leg press, etc.

[ORTprod]

Anyone who disagrees with Rippetoe on this has (most likely) yet to squat, bench or dead over double their body weight.

[MutsuKazuma]

@ORTprod you don't even need to double the bodyweight, squatting 1,5 times the body weight or deadlifting is more than enough ,and with benching for most people 10 percent above body weight already is sufficent for them to realize this xD

[Mr0Beast]

@ORTprod my weight training couch at school says breath in and out on bench and squat and all in yourreps i told him about this and he went completely against me. so is there any science behind this holding the breath?

[duskwalker2]

In a nutshell: Inhale on the way down, hold your breath on the way up, exhale at the top, repeat.

[KaseyAkira]

Nope, sorry, he's wrong here too. You should definitely breathe in on the way down, out on the way up. Science says so.

[joypadb]

but isn't it bad for blood pressure? Can cause bursting of blood vessels in the face and even glucoma? Cos thats what I've always been told

[KaseyAkira]

Holding your breath and pushing is called the Valsalva (spelling?) maneuver. It's acceptable for explosive movements like the clean and press, or the shot put... but you shouldn't do it on regular weight lifting. You're right - it is bad for the blood pressure.  Rippetoe is wrong on this one.

[Egendomlighet]

this sounds very wrong to me. your cardiovascular system, like the rest of your body, will adapt to the increased stress associated with performing the valsalva maneuver. the blood vessels most likely to burst are in your butt, not your face, eyes, or brain, and yet despite this, heavy weightlifters who perform the valsalva maneuver have significantly LESS chance of suffering a hemorrhoid.

on the other hand the risk of spinal injury due to NOT performing the valsalva is pretty significant

[chevyowner02]

He has probally forgot more than most of us will ever learn.

[overmindo]

you dont have any idea who this man is, dont you?

[kodijoz01]

To chubby, yeah they say to exhale on pushing movements. So if your benching then you would breathe out on the way up. However the deadlift is a pulling movement. So its the opposite. Also this guy isn't a bodybuilder and didn't intend to be. But ripptoe is one strong motherfucker, so stfu.

[Stiener3]

Don't exhale till the LAST part of the lockout during press exercises (bench and straight press). If you have something heavy pushing down on you you need to maintain pressure. Or die or have to lift smaller weights. both are bad

[Halfieful]

@kodijoz01 no its supposed to be you exhale when you exert, so a dead lift is a pull, but the greatest exertion is when you pull, you exhale when you are fighting gravity, inhale while working with it

[Rrtor]

@kodijoz01

Hahahah worst broscience ive ever heard

[mrceebees14]

@kodijoz01 Just because someone is strong, does not mean they are correct. Coach Rip is an excellent coach, no one can deny that. But reminding someone to breath is retarded.

[kettlebellconvert]

at most, you want to "power breathe," meaning exhale so slowly it sounds like a small leak in a gas container or something. that means that you still keep 98% of the air IN YOUR LUNGS until the lift is completed.

And note that Rip said "some idiot" when referring to those who recommend just breathing out. Look at the state of commie-fornia, ahem, I mean california. Arnold is a big contender for "some idiot," dont you think?

[RespIendency]

this is mark rippetoe, s0n

keep that shit in your gullet where it belongs

[thetornado99]

I prefer to exhale through very, very tightly pursed lips. You can perform a reverse breathe have a tighter diaphragm and abdomen as a result with less risk of passing out.

[Bergred]

hold the breath during the squat--be very tight.

[cyclotane]

so the point is to hold the breath for the rep then inhale ??

[fakenphoney]

just hold air during the exercise. during any exercise. for the rep, for 2 reps however long you can hold it.

[Sciencegek]

@cyclotane No, he means you have to hold your breath the whole set.

[cyclotane]

@Sciencegek this asnwer is very sarcastic.

[Hardenlong1]

g00d vid d00d

i finally knowz the secretz!