Proper breathing and bracing are critical for a strong, stable squat. Without the right technique, you’ll struggle with core stability, spinal positioning, and injury prevention. Here’s how to maximize intra-abdominal pressure (IAP) for a more powerful squat.
Many lifters rely on cues like "big air into the belly" or "push your abs into your belt," but these only focus on forward expansion—missing out on full 360-degree pressure.
Breathing only into the belly can lead to overarching the lower back, increasing injury risk.
Chest and shoulder breathing reduces stability and can elevate the bar position, making squats harder.
The goal is circumferential expansion, meaning pressure in all directions—front, sides, and back. Here’s how:
Step 1: Set Your Hips Neutral – Before unracking, squeeze your glutes to tuck your hips under slightly, avoiding excessive lower back extension.
Step 2: Inhale Deeply – Breathe through your nose and mouth, filling your entire core—not just your stomach.
Step 3: Push Outward – Expand your obliques, lower abs, and lower back to create maximum tightness around your spine.
If you struggle with bracing, start with 90/90 breathing drills:
Lie on your back with your feet elevated.
Focus on breathing into your sides and back, not just forward.
Once mastered, apply this technique to your warm-ups and every rep of your squats.
Bracing should be extreme—it should feel like your head might pop off or you’re going to poop your pants(seriously).
Maintain tightness from unrack to rerack.
If your waist expands, you’re bracing correctly.
The best squatters in the world have thick, stable midsections—aim for that strength, not just aesthetics.
By mastering your breathing and bracing, you’ll lift heavier, more safely, and with better control.
