Do you breathe while practicing vacuum?

[Evom1]

When you're practicing holding a vacuum, do you keep your lungs empty, or do you do a little shallow breathing so you can hold it longer? I'd imagine breathing a little is better, so that you can hold it longer on stage?

 

[Bundy55]

Personally I start out holding the vacuum pretty much holding my breath for about 10-15 seconds as I push all the air out of my lungs then I'll take very slight breaths in order to hold the vacuum for as long as possible

 

[EcpertRealistic]

Get a compression waist belt and load it with nails. You will soon learn to hold a vacuum. Just kidding, you may attach something in the stomach area to keep pressure constant. I'm all about making chit happen one way or the other

 

[Evom1]

Personally I start out holding the vacuum pretty much holding my breath for about 10-15 seconds as I push all the air out of my lungs then I'll take very slight breaths in order to hold the vacuum for as long as possible

That's basically what I do. I want to get the deepest contraction possible, but also get the hold a little longer

Get a compression waist belt and load it with nails. You will soon learn to hold a vacuum. Just kidding, you may attach something in the stomach area to keep pressure constant. I'm all about making chit happen one way or the other

I wear my belt for that concept, I try to consciously think to pull my abs away from it.

 

[DonQKong]

I take laxatives and try not to shit myself lol ...

Vacuums are greatly underrated, it's a staple for any serious powelifter. Personally, I suck it in 2 sets 3 reps four seconds in four seconds out.

DQ

 

[Demondosage]

The best way to get the deepest vacuum is to actually exhale before sucking the stomach in. From that point it's simply like holding your breath, only you're not taking a breath

 

[canucklifter]

Check out John Meadows (mountaindog1) pull down crunches.

Basically, put a shit ton of weight on a lat pulldown (strap it up), get in position, pull in the vacuum then crunch hard. I like to exaggerate the eccentric and really try to pull the vacuum in hard while stretching out.

I've been doing 4 sets of 10 with 200lb and it's phenomenal. I can usually get 3-4 reps before I have to breathe again. Couple deep breaths, force all the air out then do another 3-4.

Even better after leg raises where you really focus on the lower abs. Pulls in the abdominal wall really well.

 

[Ironlord]

Pretty sure I exhale when I push the Dyson across the floor, inhale on the way back

 

[Docd187123]

Pretty sure I exhale when I push the Dyson across the floor, inhale on the way back

Post of the fucking week here hahahaha. Love it.

 

[Cash43]

As stated above, I hold breath as long as I can then take short shallow breaths to get a few seconds more out of it.
Recently been trying a compression/waist trainer.... not so much for the "slimming" effect but to have constant tension on my mid section to act as a reminder to stay tight