In Powerlifting there are three lifts. Squat, bench press, and deadlift. In a competition, you will usually lift in that order. In today’s post, I will be teaching you how to do these lifts.
Squat:
The first lift of any competition. Squats focus on glutes and quads. To set up for a squat you need to figure out your stance. Are you more comfortable with your feet closer together or farther apart? The farther apart your legs are the less range of motion you will have. Once you figure out your stance you’ll find your hand position. When I squat I put my hands on the end of the Knurling (AKA the rough part of the bar). You want your hands close together so you can keep your back tight. When the bar is on your back you should have it up high sitting on your traps (A muscle in your upper back). When you set the bar on your traps it’s like a natural shelf for the bar. Lift the bar off of the rack and get into your stance. Once you are ready you’ll want to bend at the knees keeping your chest up. For a full rep, you’ll want your butt to be parallel to the ground or below. Then push your feet into the ground to get yourself back up. When your knees are locked you’ve done a full rep.
Bench Press:
The bench press is chest centered exercise. The first thing you want to do for this movement is lay down on a flat bench parallel to a bar on a rack. You can lay flat on the bench or use an arch. Many Powerlifters arch their back to shorten the range of motion. With less range of motion, you can put more weight on the bar. The second thing you want to do is get your feet as close to your body as possible while keeping them flat on the ground. Once your body is in a comfortable position you’ll want to find a comfortable position for your hands. When I set up I put the tips of my thumbs on the inside of the knurling, extend my pinky finger as far as I can into a “hang loose” position, and where my pinky lands is where I leave it and grip the bar. Having a wider grip also shortens the range of motion in your bench press. Once you have your hands on the bar lift the bar up off the rack, bring it forward, and have it parallel to your chest. When it is above your chest and your elbows are locked you’ll bring the weight down to your chest, tap your chest lightly, and press it up. When you press the bar up you should push up and back to get it in the same position at the top. Your elbows should be locked out at the top indicating a full rep.
Deadlift (My favorite lift):
Deadlift focus on the quads, hamstrings, and back. There are two basic options you can choose for this lift. Sumo or conventional. I’m going to show you the conventional deadlift first because this is what I use. When deadlifting you want to find the stance you are most comfortable with and apply that to your workout program. I use my weaker stance as an accessory so I can build strength in that lift as well. Keep in mind that it is best to wear flat shoes like Vans or Converse.
Conventional Deadlift:
In a conventional stance, you’ll want your feet to be about hip-width apart. Since your legs are so close you want your hand to be outside of your legs. Once you find a good place for your hands you’ll want to bend at the knees and squat so your butt is back and you’re parallel to the floor. Straighten your back. It is ALWAYS important to have a Straight back. If your back isn’t straight and you pull with your back and not your legs you can strain/injure your back. Once you are ready to lift the bar off of the ground and drive your legs into the ground and once you’re in a standing position make sure your legs are fully locked out. You just did your first conventional deadlift!
Sumo deadlift:
This lift is a variation of a conventional deadlift. When setting up you want a wider stance than conventional. These stances will vary from lifter to lifter. You’ll want to have your hands on the inside this time keeping them in between your legs. Just like a conventional deadlift, you’ll want to squat to be parallel with the floor, butt back, straighten your back, and lift! Making sure to lock out at the top.
Congratulations on getting your first lifts! I hope you all are successful in completing these lifts. If you’re interested in competing you can check out the IPF webpage (International Powerlifting Federation) or check out your local gym. Tell me how it went down below. Did you max out? which was your favorite lift? All that jazz. Until next time, Keep lifting!