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Powerlifting
Powerlifting is a strength sport, where you try to squat, bench press or deadlift as much
weight as possible. ( only one repetition ) Powerlifting and Weightlifting ( the olympic event )
are not the same thing. Weightlifting movements are different techniques. ( bigger motions )
In this section you will find training methods and technical advice on how to
execute powerlifting exercises and how to gain strength for those events.
Detailed lessons will be added soon.
Find more weight training related topics at weight training main.
Descriptions: Powerlifting
- In competitions you are allowed to attempt each lift 3 or 4 times and only your best
attempt will be valid. One repetition is enough to show how much you can lift.
When you work out to gain strength on the other hand, you usually do 5 sets of 5 repetitions.
- The Squat
The powerlifting squat is very similar to the bodybuilding squat.
What´s very important here is that you put the bar on your rear delts.
( not on your spine or your trapezoid muscles )
This way the weight is closer to the center of gravity and the whole exercise
becomes more comfortable.
The squat attempt is only valid if you squat down until the top of the thigh at the
hip joint is below the top of the knee. ( or when the thighs are horizontal )
Then the powerlifter has to re-rack the bar without the help of spotters.
World-class powerlifters can squat over 550 kg.
- The Bench Press
Lie down on a bench and let spotters help you take the loaded barbell from the stands.
Don´t lower the bar as you take the weight out. Keep your arms fully extended.
Then lower the bar untill it touches your chest.
If the bar doesn´t touch the chest or you lift your back or your butt to bring your
chest closer to the bar, the attempt is nullified.
Let the bar pause on your chest. If you let the bar bounce off or the pause is too
short, the attempt doesn´t count either.
The bench press is finished when your arms back in the position where your arms
are
totally extended.
You are not allowed to move any other bodypart than your arms.
If you lift you back or your feet, the attempt is nullified.
World-class powerlifters can bench press over 450 kg.
- The Deadlift
Lift a loaded barbell and enxtend the entire body until legs and upper body
are straight and upright.
Your deadlift attempt is not valid if your chest isn´t exactly at or beyond hip level.
Then a signal from the judges allows you to put the bar back down.
If you move down too early or let the weight fall, the attempt is nullified.
World-class powerlifters can deadlift over 400 kg.
Trainer advice: Powerlifting
- Don´t do a powerlifting routine if you don`t have experienced spotters available.
- Listen to your joints. Pain means "NO" and
if your joints answer with pain,
you should stop.
- Too instensive stretching before max strength attempts can take away a lot of strength.
- Most powerlifters will recommend you 5 sets of 5 repetitions for max strength
development.
- Don´t lift heavy weights in a cold environment
or when you are not warmed up.
Related topics: Powerlifting
Videos & Pictures: Powerlifting
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