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    Registered User tytw00's Avatar
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    Overhead shrug - proper breathing

    I have seem a few online articles/videos describing how to do the overhead shrug exercise but none discuss breathing. For those that do the exercise, do you breath in or breath out while you shrug? I have tried both but not sure what feels right. For other exercises, it's usually pretty easy to tell. Thanks.
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    Moderator SuffolkPunch's Avatar
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    Most exercises there is no real reason to overthink the breathing. Usually it becomes important if you are bearing a heavy weight and need to set your spine in position (valsalver manoeuvre).

    Focus on keeping core tight and make sure you aren't holding your breath for too long that's about it IMO
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    Registered User Garage Rat's Avatar
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    I agree^^^.
    With overhead movements you need to be solid with tension.
    They are higher risk movements so if there is a power leakage in the chain(not being tight somewhere)you open yourself up to possible injury and just not possibly being able to to the movement.
    I think holding a bar in the overhead position places a much harder demand on breathing because of downward pressure on the diaphragm similar to a heavy front squat or similar movement.
    I would alway brace first as mentioned (valsalva)and breath short little breaths from there when you need air.
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    temporary illusion supramax's Avatar
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    Originally Posted by tytw00 View Post
    I have seem a few online articles/videos describing how to do the overhead shrug exercise but none discuss breathing. For those that do the exercise, do you breath in or breath out while you shrug? I have tried both but not sure what feels right. For other exercises, it's usually pretty easy to tell. Thanks.
    It depends on the rep range/weight. If it's a weight that you can strict press, I'd say it doesn't matter. If it's a weight that you have to push press, by definition, you'd be holding a deep belly breath. An overhead shrug is the end point, the lockout for any kind of overhead press.
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