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One of the factors that limit how many reps you can take with your jerks is the way you breathe. Inefficient breathing sends your heart rate sky high, and interrupts your repetitions groove. To last a long set, there’s no point rushing. You have to time your efforts and follow a certain number of reps per minute: it is called pacing.

It is much better to have a steady paced jerk cycle than to rush your reps and rest a long while before pushing out a few more reps. Resting in the rack for too long to catch your breath can be taxing on your body. If you can keep a steady pace, you’ll generally get better results.

There are many variants of breathing, as you’d expect it, and the most efficient ways are described here. This is the most natural technique and is employed by successful gireviks.
The mechanics behind the expansion and compression cycles of the ribcage throughout the jerk are taken into account, and the breathing patterns naturally follow those cycles.

Going against this method puts extra strain on your breathing mechanics and stresses your heart rate without necessity. Obviously your technique and your reps are going to suffer.

 

Option 1: Short rest between reps
First dip – exhalation
Bumping to overhead fixation – inhalation
Fixation, rising up – exhalation
the drop – inhalation
Cushioning the blow – exhalation

Rack position- inhalation, ( if resting :exhalation, inhalation)

Option 2: Longer rest between reps
First dip – exhalation
Bumping to overhead fixation – inhalation Fixation, Rising up- exhalation
Fixation, overhead rest – inhalation - exhalation
the drop – inhalation
cushioning the blow – exhalation

rack position- inhalation ( if resting again: exhalation,inhalation)

Breathing is made even more efficient if the elbows are resting low on the hip bone, and not high on the abdominal muscles. In this position it is possible to take relaxed deep breaths.

Therefore, it is crucial to work on your rack technique if you want to achieve high reps!

In the proper rack position, the bells are stable on the hip bone and do not move up and down with unnecessary hard breathing. as when the elbows are high or not in contact with the body.

A poor rack position put stress on your arms, shoulders, back and also tends to fatigue the breathing muscles of the chest, as the bells move up with every chest expansion.

Breathing in the top positionSufficient core strength and skill is needed to relax while holding the bells overhead and maintain perfect balance. When minimum muscle strain is required, it also allows you to breathe deep in a relaxed manner.

This is where assistance exercises such as overhead static holds while walking can help, along with holding the plank for time.

Actual research about breathing has been done and can be found http://www.fgsrostov.aaanet.ru/Tihonov_Mishin.doc . You’ll need to translate it and use lateral thinking to decipher it…

According to this research, proper breathing makes the better athlete.

So, relax, smile and breathe deep!

 

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