How To Do The Valsalva Maneuver In Weight Lifting

TAKE A DEEP BREATH, AND HOLD IT IN

When you're lifting big weight, safety is at the top of the list.  Spotters, the right equipment, the right mindset, proper form and proper technique.  One of those techniques we look for is something called the Valsalva maneuver.  You actually perform the Valsalva in your everyday life without even knowing it.  The Valsalva is a deep held breath, that is sealed tight against a closed throat, creating an intrabdominal pressure.  This pressurized held breath creates a stable chamber of air that helps support the spine and abdomen during a lift or other movement.   

Here's how you do it.  Before the lift, take a deep breath into your belly. Place your tongue on the roof of your mouth and close off your throat. Press your held breath against your closed throat to create pressure in your stomach and lungs.  Perform the lift with the held breath and braced/flexed abdominals.  Once the load is moved, you can let the breath out. 

The Valsava is safe for almost everyone. If you have a history of getting lightheaded or have past heart or blood pressure problems, talk to your coach before lifting heavy with the Valsalva manuever. 

Go get it!