Hardstyle Breathing
Breathing for kettlebells can be categorized by two different functions:
1️⃣ Ballistic/Explosive Movements (swing, clean, high pull, snatch)
2️⃣Strength/Grind Movements (heavy deadlift, squat, press)
The former involves a sharp inhale through the nose during the passive phase of the swing, followed by a rapid, hissing exhale that corresponds with an explosive contraction of the hips, trunk and leg muscles. The “tsssst” sound comes from forcing air out with your lips nearly closed, while pressing your tongue to the roof of your mouth behind your teeth.
The latter involves an inhale through the nose upon bracing to begin the lift, followed by a slow, controlled, hissing exhale to get you through the hardest part (aka grind).
While both involve a diaphragmatic inhale, the rate of the exhale corresponds with the optimal amount of intra-abdominal pressurization needed to facilitate stability and strength for rapid versus drawn-out muscular contractions.
Now, let’s talk about the elephant in the room: awkwardly sounding like a piston while you workout. I know, I know - the first time someone taught me how to breathe correctly for kettlebells, I was like “yeahhhh..... no, thank you, I’m good”. So, I totally get it if you’d rather not be ‘that person’ while you workout. (I got over it… obviously.)
BUT, lucky you, while we’re all stuck at home you get to practice this stuff now in the comfort of your own home, where no one except your pets, family or roommates can judge you! (It’s fine; they’re judging you anyway. Out of love, of course.) Unexpected benefits of #quarantine2020!
If you’ve never attempted this style of breathing before, I highly recommend slowly integrating it into your technical warm ups, then building from there.
Breath powers movement, and kettlebells are no exception. Plus, when you get used to it, it becomes second nature! Keep in mind, you may be forced to slow down your typical workout pace in order to maintain proper breathing techniques at first. That’s okay. Keep at it.
