Weightlifting Tantra
Notes toward intersecting tantra and weightlifting
As a tantric activity, weightlifting can involve skill, breath, gaze, an energetic stance, and a meditative state. Below are notes from my current weightlifting tantra, covering each of these aspects.
The Basic Form and Breath
Method:
Explode into concentric phase
Slow...the eccentric phase
Hold isometrically three seconds at most strenuous point
The breath pattern is:
sharp nasal inhale before acceleration
during braking, exhale through mouth with a relaxed face and minimally open mouth for slight back-pressure.
If a bar is held, maximally co-contract grip for the acceleration. I use wide-grip holds for challenge.
The maximum moment arm is the place in the range-of-motion where force is greatest. This could be at either end or somewhere in between. Hold there for three seconds.
Examples:
Middle-of-range: Squat (femur parallel to floor), Bench Press, Bicep Curl
End-of-range: Shrug, Row
Hold rigid any part of the body which would otherwise move but does not require motion, to prevent force leakage.
But note, moving parts may be far away from the main mover...for example, in bench press, the hamstrings can be used to transmit up the kinetic chain from the floor.
Other notes:
Can pre-tension before acceleration by allowing some stretch
Final rep or two can be "ground": open the mouth slightly farther to allow panting, and if the movement stops, keep on pushing, allow panting to increase as necessary until the bar starts moving again.
Summary:
Maximize acceleration
Maximize braking
Maximize hold
Hold at maximum force
Nasal inhale before acceleration
Slow mouth exhale for braking and hold
Co-contract grip
Minimize force leakage
Pre-Tension before acceleration
Grind last few reps if necessary
Gaze, Energetic Stance, and Meditative State
I prefer to maximize eyes-closed when weightlifting, to fall as deeply as possible into the physical experience. Otherwise, eyes unfocused at infinity, if a stabilizing gaze is not required. Otherwise, conscious use of the gaze as stability assistance, or drishti in yoga.
The fundamental energetic stance is streaming of energy from the five gates of hands, feet, and head, through groin, armpit, and heart channels, into my gut (hara). This energy is then explosively released during the acceleration phase and re-filled during the braking/holding phase.
The meditative state is often a shadow of that blissfully mindless pain one feels in the first moments of hitting one’s head hard.
And that is how I lift at this time.