How I Started Using Empty and Full in My Weightlifting

Lately I have been taking one of the core Tai Chi principles and using it while lifting weights. The idea of empty and full has been a game changer for my back training.

When I do any pulling movement like rows or pull ups, I apply it like this:

At the bottom of the rep I get full.

I take a deep breath into my lats. I expand my chest. I let the air fill that whole side of my body. It feels like I am shifting energy into the muscles I want to activate.

As I pull myself up I empty.

I let the air out on the effort. The exhale helps me contract harder, pull cleaner, and stay connected to the movement.

I have been training my back for a long time with no real strength increase or visible improvement. No changes in food, no changes in form, no changes in volume. The only thing I changed was this empty and full breathing technique, and my back activation finally clicked.

It made me realize how much Tai Chi and Qigong can transfer into other areas of our life.

How are you using Tai Chi or Qigong principles outside of practice?

Is it with your fitness? Your mobility? Your mental health? Your daily routine? Your breath? Your relationships? I would love to hear how these arts are showing up for you.

Which area of your life have you applied Tai Chi or Qigong principles to the most?

Strength training

Stress relief

Mobility or stretching

Daily routine and posture

Breathwork or meditation

Other (comment below)

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