Exercises for the Vacuum Pose

[Primal]

Hey everybody! I hope Valentine's day and Family day treated you well! Was wondering about exercises that can help with with the vacuum pose in particular. I know pullovers are very good with this, but unfortunately most times in my gym there simply isn't enough room to do them or all the benches are taken. I know breathing exercises like holding your breath and sucking in your stomach are very helpful, but is that all that can be done for this? Any other exercises you guys know of or any variations of ones that have worked best for you? Also is there any cues or central points to focus on when I am holding my breath and sucking in my stomach? Another lifter told me to imagine that someone poked a small hole through my diaphragm and to imagine sucking all of my intestines out of that hole when I suck in. I've noticed this cue works well but is there any other that you guys know of?

Also, fun side question, who do you guys think had the best vacuum pose of all time? I'd have to go with Zane personally. He nailed it in my opinion. Arnold had a decent one too I suppose...

-Primal

[cog]

Zane.#8 had some good info on training the midsection to be tight recently,involved keeping the abs in tight.Don't let anybody tell you the squat and deadlift will do it for you.

[Durk]

I believe Arnolds encyclopedia of modern BBing has a section for vacuum pose excercises.

[Primal]

Zane.#8 had some good info on training the midsection to be tight recently,involved keeping the abs in tight.Don't let anybody tell you the squat and deadlift will do it for you.

Yeah they disproved that a while ago that deadlifting and squatting are enough for your core.. It's nuts how people hop on conclusions before research has been done. I'll try to find the post #8 put up, I found other post about it before on here, but I was just wondering if someone has found any new ways recently in the past years.

@Durk I actually work at a very popular bookstore and we have a small bodybuilding section without Arnold's Encyclopedia... I'm begging for someone to ask for it so we have an excuse to order it in!

-Primal