How to Breathe During Compound Movements

Compound movements are efficient exercises that build muscles and work out your whole body. They are movements in which two or more joints are involved. Typical compound movements include the breathing squats, bench presses, chin ups, seated rows, calf raises and triceps dips. Weightlifting beginners will see the fastest results when they start out with compound movements, instead of other exercises. While performing compound movements, a correct breathing technique will help you lift heavier weights and complete the movement with correct technique.

Instructions

  1. General Compound Movements

    • 1

      As you prepare yourself and position the weight before starting the movement, take a deep breath to center yourself and to have the air you will need to execute the movement.

    • 2

      As you are pushing, lifting or pulling the weight to do the movement, hold on to your breath or slowly start exhaling. Do the one the feels the most natural to you.

    • 3

      In the last second of the movement, exhale rapidly all the air that is left in your lungs.

    • 4

      Return to normal breathing as you get back to the starting position and get ready for your next repetition. Take at least one or two deep breaths before starting your next repetition.

    • 5

      When doing rapid successions of the same movement, keep breathing in as you are lifting the weight, exhale quickly as you complete the movement and breath back in when you place the weight back to its starting position.

    Breathing Squats

    • 6

      Start with your feet pointing slightly outwards, hip-width apart.

    • 7

      To descend, do as if you are about to sit on a chair while keeping your chest and your back straight. Go as low as your flexibility allows you to. Stay balanced and maintain proper posture by bring your arms up in front of your to eye level as you go down. Then, come back up. This is a standard squat. During breathing squat, when you descend, breathe in and when you move back up to starting position, breath out.

    • 8

      Do 10 times in rapid succession to complete one set.

    • 9

      Take two full breathes before starting another set of 10 breathing squats.

    • 10

      Repeat the exercise five more times. This type of squat can be incorporated into mega-sets for your various exercise routines. Mega sets are a combinations of movements where each one must be completed before moving one to the next one, and then only repeated once one set of each movements has be done. In this case, a single set would include 10 breathing squats followed by 10 chins-ups, then 10 tricep dips. Once you complete a set, take a minute rest and then repeat again. You could repeat this set a total of 10 times to make it a into a full workout.