Powerlifting is what weight lifters do when they try to lift as much as humanly possible in one take, right? Wrong. Powerlifting is much more than that and some gym goers who are more than just acquainted to the weight room do this as a lifestyle. Their power comes from lifting intense and heavy and that increases their stability. That is essential to bearing maximum weights.
This training method has so many health benefits, that you must at least try including powerlifting in your sessions twice a week to begin with. Improved athleticism and daily functionality is just one of the many benefits of powerlifting.
Aside from building big muscles, powerlifting also build bigger bones, if performed on a constant basis. Weight bearing exercises help your joints and bones adjust and develop in order to withstand the weight. The osteoblasts in your bones will lay down new bone mass, so the heavier the weight, the thicker and denser your bones will be.
Powerlifting also enhances running and jumping abilities, as weight bearing puts the most pressure on legs through squat movements. This method not only helps increase the size of your overall muscle exponentially, but it also provides a stable foundation for any other athletic activity, as your legs are the ones which are under the biggest pressure to grow and support the weight.
Additionally, it increases the strength of your lower back, it strengthens the core, so that encourages a better posture. The ability to maintain your form in a balanced upright posture is increased by weight bearing. Over time this will make you stand up straighter and more confident.
The 3 Basics
There are many innovative powerlifting exercises, but the basics are squats, deadlifts and bench presses. While any gym goer is acquainted to these, powerlifting attempts to perform them with the maximum weight.
Of course, ‘maximum weight’ varies depending on your body, so don’t attempt to lift the weight that an Olympic Powerlifter can bear. The average powerlifter can bear weight in between 700 to 1,200 pounds in total, you don’t have to lift as much, but that can give you a little hint to see how much you can challenge yourself to life and bear.
Everybody does squats for hams, quads and glutes (though we recommend appropriate glute exercises that are not squats). With the powerlifting method, if the weight is at maximum that you can lift, your heart, back and abs will get quite a workout too.
- Position the bar on the rack so that your back and shoulders are right under the bar.
- With feet shoulder width apart, dismount the bar from the rack and squat down.
- Bending your hips back and bending your knees forward, lower yourself as much as you can.
- Make sure you keep a straight back, and that your knees and feet point in the same direction.
- Do a negative by extending your hips and knees back into the starting position.
The key in powerlifting is to bear the weight. When you reach your lowest points as well as your highest point, hold the tension and bear the weight for as long as you can.
BDs are amazing for developing overall strength and burning a crazy amount of calories. They also look quite spectacular when performed.
- Place your feet beneath the bar, squat down and grasp the bar with an overhand grip.
- Your grip should shoulder width or slightly wider.
- Lift the bar as you extend your knees and hips. When you reach the top, pinch your shoulder blades for a rounded lift.
- Maintain a proper form during the lift by keeping you back straight, hips low and shoulders high.
- Make sure you keep the bar close to your body at all times.
Since this exercise is performed with the maximum weight, a lack of grip strength often hinders the performance at heavy resistances. So consider gearing up and wear a pair of workout gloves.
Barbell Bench Press
Your chest, shoulders and triceps will most certainly get a great workout out of this one. This exercise requires you to start light, in order to properly learn the movement. Another key factor is that force is generated by pressing your heels into the floor, keeping your elbows tucked into your frame and your traps pressed into the bench.
- Lay on the bench and dismount the barbell from the rack.
- Using a wide oblique overhand grip bring it across your chest.
- Push by pressing the bar upwards until your arms are completely extended.
- Hold and bear the weight, then do a negative.
Make sure your grip is not to wide or too narrow, because that will compromise your range of motion and hinder your performance.
The great thing about powerlifting aside from the obvious benefits, is that it does what it says: it build power. This also brings about the benefits of a physique athlete, as your muscles go nowhere else but up, and so do your bones.
To start incorporating powerlifting into your routine, consider doing it lighter in the beginning. Regular gym goers are already acquainted to three basic moves, but performed with lighter weights and intensity.
Gradually increase the weights and intensity and learn to bear maximum weight depending on your body. Will be sure to enjoy some truly amazing health benefits from this. Not to mention stronger bones, bigger muscles, proper posture, and overall power over both daily and athletic performances!