Powerlifting: Let's talk about the basic.
Hey! Everyone has seen a man to lift 200 Kg in an photo, a gym, or a circus commercial... This isn't the 19th century!. Well, in the Fitness, it's known as PowerLifting or Strongman. (The latter lifts different objects like Rocks or Wheels even)
Powerlifting definition, provided by Saint Google. :
Powerlifting is a strength sport that consists of three attempts at maximal weight on three lifts: squat, bench press, and deadlift.
What are those exercises?
Squat: Is fundamental body movement that strengthens and tones the lower body. In Powerlifting Deep Squat is used, the waist must go down 2 or 3 cm lower than the knee.
I like to call it "Suicide Squat". Do not confuse it with the 2016 movie!
Bench Press: Is a fundamental barbell exercise, notoriously used for bragging rights and as a bench mark of strength. It is an excellent upper-body exercise primarily targeting the chest and shoulders and is one of the great Olympic strength lifts for developing upper body mass, strength and power.
Someones like to do an excesive Lumbar arch just like a Rainbow it's good technique to do more strength and trayectory.
DeadLift: Is a highly recommend weight training exercise for those wanting to build muscle mass, strength and power. The deadliest movement gives great bang for the buck and works the body from head to toe.
I like to do this exercise, your back will dawn rect just like a plank.
What do you need to practice it?
- Buckle weight lifting belt. (Squat & DeadLift in High weights will be requiring it)
- Membership in a Gym.
- Good trainer to learn basic techniques if you are a novice in this, or a friend to help you.
Check for a good friend, my friend almost let me die in Press Bench. - Motivation & Good Music.
Eye of tiger could work, but try using headphones.
Well, everyone can practice this. But we have to be aware of our limits regarding our weight limits to lift.
Good Luck to all and happy training week.
Incredible page with basic powerlifting routines: https://www.bodybuilding.com/content/powerlifting-training-for-the-beginner.html
Nice article! When I started going to the gym regularly I also used a powerlifting-based programme (Starting Strength & 5x5). Can't go wrong with these 3 exercises. I still try to squat twice a week and bench and deadlift at least once a week. I also add in Barbell Rows and Overhead Presses.
Do you follow any lifting programmes yourself?
Hi @paradiddle
I'm currently practicing powerlifting, my routine is as follows:
Monday: Squat
Tuesday: Bench press
Wednesday: Deadlift
Thursday: Squat
Friday: Bench press
We also do support exercises to gain strength with the idea of increasing in Deadlift, Squat and bench press, without losing technique. (Barbell Row, Good Mornings, Overhead presses... All about it)
Follow me, the next publication will be about support exercises for each of the three main exercises. :D
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