Grunting while lifting: The good, bad and science

There are certain sounds of the gym that are music to a fitness aficionado’s ears, which include clanging of the weights, rhythmic high-energy beats and motivational shouts. Of course, not all gym sounds evoke energy in everyone. Grunting while lifting, for instance, is polarising. Some find it distracting, or even offensive, while for many, it is part of, or rather a sign of a “satisfying” workout, where the limits are pushed.

Grunting during lifting weights or playing sport has been a topic of hot debate for years. It is an expression characterised by a forceful expiration, which is believed to increase the power output by timing the breath with the movement.

However, is it really necessary to let out primal screams?

Science behind grunting

The science behind grunting is based on the ‘Valsalva manoeuvre’. This is a technique that involves taking a deep breath and holding it while bearing down, which can increase intra-abdominal pressure and create a more stable core.

“It’s similar to the technique used in karate,” says Ayon Mallick, a strength and conditioning coach from Bengaluru. “In karate when people grunt kiai [short-spirited shout used in most Asian martial art forms], it creates tension in the abdomen and diaphragm which puts pressure on the breath, and you then let it out. The shout does not come from the mouth or throat.”

Dr Pradyumna Raghu, arthroscopy and sports medicine specialist from Bengaluru, adds, “When there is forced expiration, as directed by the brain after strenuous exercise, we grunt to forcefully push the air out of our lungs through the voice box.”

Does grunting help while lifting?

Grunting while lifting weights increases the intra-abdominal pressure and stabilises the spine. This provides more support to the muscles and helps generate more force and power in a short burst. Additionally, grunting can increase pain tolerance and provide a psychological boost, helping you push through discomfort and fatigue.

However, grunting while lifting is not recommended.

“Grunting doesn’t help you in lifting weights, it happens because you are not breathing properly,” says Raghu Hondadakeri, a powerlifting champion and the founder of Mutante Strength Gym, Bengaluru. “Because you’re not able to hold your breath while lifting, you breathe out strongly in the form of a grunt. You need to master the technique of breathing– inhaling and exhaling, and when you can’t exhale properly, you grunt. This is not going to help you. When you’re grunting, you’re never in control.”

Hondadakeri gives the example of a deadlift to push forth his point. “When I’m deadlifting, I breathe in, lift the weight and lock it. When I’m coming down, I breathe out. Whereas people who grunt do so when they are locking the weight at the top, and that is when they are breathing out,” he says.

The body needs to maintain constant tension throughout the lift.

“The moment you exhale while locking out, you are relaxing your muscles completely, thereby giving your body a lot of chances to get injured. When you are locking out during your lift, you must hold your breath and when you are deloading the weights, that is when you must breathe out,” says Hondadakeri.

Grunting may make you seem like you mean business at the gym, but it’s breath control and silence that builds strength and prevents injuries. Grunting is an expression of strength, mainly used to generate short bursts of power while playing sports.

Grunting while playing sports

In sports (like tennis) or martial arts, people grunt as it helps them synchronise the musculoskeletal system with the respiratory system. It is a mean to coordinate the mind and body. For some, it could also be a habit or something that has stemmed out of copying others (especially, accomplished athletes).

Grunting leads to increased force when kicking or hitting a ball.

“When the effort is higher, we tend to grunt. So, if you are hitting a powerful shot while playing football, you will tend to grunt to enhance the effort,” adds Dr Sidharth Unnithan, a sports medicine consultant from Kochi, Kerala. “You will rarely hear a grunt, say in badminton, when you are going for a drop shot. However, a smash will evoke a grunt. So, it’s more on the effort level.”

The bottom line is that grunting is a helpful practice. There is nothing wrong with a grunt if you get an advantage out of it. It might put off some people, but then again, nobody questions Rafael Nadal or Maria Sharapova when they grunt, do they?

Takeaways

• Grunting is based on the principle of Valsalva manoeuvre, which is a technique that involves taking a deep breath and holding it while bearing down. This increases intra-abdominal pressure and creates a more stable core.
• Grunting while lifting is not recommended as the body relaxes right after the grunt, opening you up to injuries.
• In sports like tennis and martial arts, people grunt as it helps them synchronise the musculoskeletal system with the respiratory system.