Valsalva Maneuver

The Valsalva maneuver is the breathing technique you should use for all compound lifts. It is the single most important technique you will learn, as it protects your spine and allows you to lift heavier weights (and get stronger!). Simply put, the Valsalva maneuver involves holding your breath against a closed glottis while contracting your abdominal muscles.

To practice, stand up and place your hand on your stomach. Inhale as much air as possible through your mouth and into your stomach. This should be a deep abdominal breath, not a shallow chest breath, and you should feel your stomach expand as you inhale. The goal is to create as much intra-abdominal pressure as possible. If you have a lifting belt, put it on while practicing—it will cue you to push harder against the belt.