The Valsalva Maneuver in Weight Lifting

The Valsalva Maneuver is a breathing technique often used in powerlifting and other strength sports to improve performance. The Valsalva maneuver involves creating intra-abdominal pressure by increasing the air pressure in the lungs while simultaneously blocking the airway. This is done by inhaling deeply, holding the breath, and pushing the air against the closed airway and pushing the tongue under the roof of the mouth, similar to how you would do during a bowel movement or trying to exhale against a blocked breath.

The Valsalva maneuver is often used during heavy lifting to increase spinal stability and improve force transmission. It is especially common during exercises such as deadlifts, squats, and bench presses. The reason behind using this technique is that it helps create greater stiffness in the trunk, protecting the spine from excessive stress and reducing the risk of injury.

The Valsalva maneuver involves a specific breathing technique, which can be described as follows:

1. Deep Inhalation: Before performing the movement, the lifter inhales deeply, filling the lungs with air.

2. Breath hold: Once the lungs are full of air, the lifter holds the breath, closing the glottis. The glottis is the upper part of the windpipe that contains the vocal cords. Closing the glottis helps create abdominal pressure, which in turn stabilizes the spine.

3. Execution of the movement: With the breath held and abdominal pressure maintained, the lifter performs the movement. For example, during a squat, the person lowers and raises with the load while maintaining constant abdominal pressure.

4. Exhalation at the end of the movement: Once the movement is completed, the lifter exhales the air.

However, it is important to note that the use of the Valsalva maneuver must be done with caution. Too high intra-abdominal pressure can cause problems such as hypertension. Additionally, this technique is not suitable for everyone and may not be recommended for people with certain medical conditions.

As with any aspect of strength training, it is advisable to consult with a fitness professional or experienced trainer to ensure that the Valsalva maneuver is performed correctly and safely, taking into account individual conditions and physical capabilities.