Blocking and Breathing??? - UK-Muscle Body Building Community

Peg · 13-07-2006, 05:46 AM

As a novice in bodybuilding my biggest concern is to do the lifts safely and correctly.

I was reading in Delavier's book on Strength Training that blocking was important to correct lifting. I have not seen this mentioned anywhere so I thought for beginners it would be a good thing to know.

I've also wondered about breathing during a movement. Is there a specific time to inhale and exhale???

Blocking: 3 actions to take to prevent rounding of back in the squat movement.

1. Take a deep breath to fill the chest and hold it. This makes the lungs act as a balloon which makes the rib cage rigid and prevents the torso from tilting forward.

2. Contract the abdominal muscle group to solidfy the stomach and increase intra-abdominal pressure which prevents the torso from tilting forward.

3. Contract the lumbar muscles to arch the lower back to put the spinal column into extension.

Does everyone here block in their squat movement or use other techniques to keep the movement safe and correct in form?

Majesticpower · 14-07-2006, 01:12 AM

Under very heavy squatting for example, i would at the very top of the movement before performing the lift (negative).

I would take a deep breath as stated, to keep my core rigid and stable, then perform both the negative and positive aspect of the lift holding my breath.

Exhale at the end of the lift, and repeat.

For bench pressing, similar. However on brining the bench down i would inhale, and exhale on the push. This way i generate more power and stability across my body for very heavy lifting.

MP.

13-07-2006, 05:46 AM	#1 (permalink)
Peg Getting HUGE! Join Date: Feb 2006 Posts: 1,468	Blocking and Breathing??? As a novice in bodybuilding my biggest concern is to do the lifts safely and correctly. I was reading in Delavier's book on Strength Training that blocking was important to correct lifting. I have not seen this mentioned anywhere so I thought for beginners it would be a good thing to know. I've also wondered about breathing during a movement. Is there a specific time to inhale and exhale??? Blocking: 3 actions to take to prevent rounding of back in the squat movement. 1. Take a deep breath to fill the chest and hold it. This makes the lungs act as a balloon which makes the rib cage rigid and prevents the torso from tilting forward. 2. Contract the abdominal muscle group to solidfy the stomach and increase intra-abdominal pressure which prevents the torso from tilting forward. 3. Contract the lumbar muscles to arch the lower back to put the spinal column into extension. Does everyone here block in their squat movement or use other techniques to keep the movement safe and correct in form? __________________ "21st century man is not conquered by guns, nor by oppression, but by seduction." "Pride to the human heart is like lard to the pig." Aleksandr Solzhenitsyn "The best punch is the one that is both first, last, and ends the fight."

14-07-2006, 01:12 AM	#2 (permalink)
Majesticpower Gym Addict Join Date: Jul 2004 Posts: 190	Under very heavy squatting for example, i would at the very top of the movement before performing the lift (negative). I would take a deep breath as stated, to keep my core rigid and stable, then perform both the negative and positive aspect of the lift holding my breath. Exhale at the end of the lift, and repeat. For bench pressing, similar. However on brining the bench down i would inhale, and exhale on the push. This way i generate more power and stability across my body for very heavy lifting. MP. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. ...Organically grown since 1982.