Breathing in the Squat

Want a big squat? Don’t underestimate the importance of correct breathing during the set up. Most don’t give this a thought. Inhale as you would normally and it’s likely your chest will lift, doing nothing but putting your spine into a weak position.

It's a common cause for lifter's experiencing spinal flexion, particularly at the bottom of the squat.

Record a video of yourself the next time you squat. When in the bottom third, is the bar traveling slightly forward of your mid-foot?

This can be a product of many factors, yes, but a common cause is that you're losing tension throughout your thoracic and lumbar spine.

A simple and very effective fix is ensuring that you breath correctly when setting up for your squat.

Take a deep breath in through your nose whilst forcing your stomach and obliques outward. Think about sucking air into your gut, all 360° of it. Your chest should not lift. Once you can’t get any more air in through your nose, finish with a short sharp breath in through the mouth getting a little extra air into your stomach. If you’re wearing a belt, you’ll feel your waist expand into the leather. At this point, engage your abdominals to lock this position into place and begin your descent. This will help maintain a tonne of intra-abdominal pressure and help support your trunk. Hold your breath throughout the entire rep, exhaling at the top. If you’re doing a multiple rep set, you will need to repeat this process before each and every rep.


Interested in working with us? We offer both online and personal coaching. For more information, click here.

We can provide you with every resource you require to finally start seeing results and work toward your physique and performance goal, all tailored to your exact needs.

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