We lift heavy things. Tuesday we picked heavy things off the ground, and Thursday we pressed heavy things overhead. To lift heavy things properly, we place a lot of emphasis on technique. When we do this, we often talk about mid-line or core stabilization. This brings to mind, and rightfully so, the core muscles: abs, obliques, hip flexors, and spinal erectors (not to mention your glutes, lats, and traps). However, your diaphragm is also a core muscle, and its one that we don’t often highlight in our training. Yet it is one of, if not the most, important core muscles because we use it on EACH & EVERY lift we perform.
(2) When: On single rep lifts, or when beginning multi-rep lifts, take a deep breath in before beginning the movement to help you stay tight as you start to move the weight. Exhale as you near the terminus of the lift. For multi-rep lifts, I suggest breathing in BEFORE you begin to lower the weight (rather than breathing in AS you lower the weight). This will help you maintain a stable core and prevent you from simply collapsing as the weight lowers. As the weight returns to the starting position, you can touch and go (without bouncing!), or, reset, exhale, and then inhale before you begin the next repetition.
These are general guidelines, but hold true for the vast majority of lifting and workouts we do. And it was definitely a factor during the strength portion of last night’s workout, whether you knew it or not:
Great work as always. Post final weights for the overhead, as well as pull-up numbers, to comments, as well as any questions/thoughts about today’s post. Looks like things should warm-up this weekend, so try to enjoy while you can!