powerlifting

powerlifting

Even if you are not very deeply rooted in the strength sports scene , you have almost certainly heard of the term powerlifting. But what exactly is powerlifting and what are the advantages for the average strength athlete? This sport, which requires strength, technique and endurance, has experienced a remarkable upswing in recent years. In this article, we will take a closer look at powerlifting , go through various exercises and look at how you can best develop in this sport.

What does powerlifting mean?

Powerlifting is a strength sport in which athletes try to develop their maximum strength in three main exercises - squats , bench presses and deadlifts . Unlike bodybuilding , which is about building aesthetically pleasing muscles and the maximum amount of muscle, powerlifting focuses on increasing absolute strength. In addition to discipline, mental strength and the dedication to doing your best are particularly important in powerlifting. It is a sport that requires not only physical strength but also mental strength, discipline and dedication.

The training plan in powerlifting

Basically, powerlifters do strength training just like everyone else in the gym . They do the classic exercises. However, powerlifters make sure to improve or increase their core skills and the most important exercises as a powerlifter. The three classic exercises in powerlifting are listed below and explained in terms of how to do them. The king exercise: squats Squats are undoubtedly one of the most important exercises in powerlifting. They mainly target the leg muscles, lower back and core. Technique is crucial to avoid injury and achieve maximum performance. Here are some key aspects to pay attention to:

• Posture : Start with a stable stance, your feet should be shoulder-width apart. Your back must be straight and your gaze directed forward. Posture is a basic requirement for the correct execution of a squat.
• Depth : Squat deep enough so that your thighs are parallel to the floor or deeper. This ensures that the muscles are fully activated. Sufficient mobility is required. If you can't go down that far, train your flexibility regularly.
• Breathing : Hold your breath during the downward movement and only breathe out at the top. Breathing is extremely important in order not to tense up
• Stability : Using a powerlifting belt can help improve core stability.

The Chest Press: Bench Press The bench press primarily works the chest muscles, shoulders and triceps. Here are some tips to improve your bench press technique and get stronger while staying injury-free.

• Position on the bench : Lie flat on the bench with your feet firmly on the floor. Your eyes should be under the bar to ensure the correct angle.
• Grip : The grip should be slightly wider than shoulder width. A narrow grip activates the triceps more, while a wider grip targets the chest muscles more.
• Lowering the bar : Lower the bar to your chest in a controlled manner by bending your elbows slightly. The bar should touch your chest or hover just above it. Be sure to control the weight and not just let it fall. Controlled lowering also promotes muscle growth.
• Press the bar out : Press the bar upwards evenly and in a controlled manner. Avoid overextending your elbows. You should exhale during this phase of the movement. Avoid forced breathing.

deadlift The deadlift is a full -body exercise and is often referred to as the "king of exercises." While it is a very effective exercise, it also requires practice to perform correctly to minimize the risk of injury. Here are some key considerations:

• Grip : There are several different grip variations for deadlifts, including conventional and sumo grips. Choose the grip that fits your anatomy and feels best to you.
• Posture : Start with a straight back and a slight arch. The hips should be pushed back while the knees are bent.
• Lift the load : Use the strength of your legs and hips to pull the bar up. Keep the bar close to your body to minimize strain on your lower back.
• The finish : Stand up completely by extending your hips and knees at the same time.

General Tips for Powerlifting Training

• Progressive overload : Increase the weight continuously to make progress. This is the key to building muscle and increasing strength. In addition to the weight, the volume or intensity can also be increased
• Proper nutrition : Make sure you eat a balanced diet that meets your energy needs and contains enough protein to support muscle recovery.
• Recovery : Give your body enough time to recover. Sleep and rest are crucial for optimizing performance.
• Technique : Invest time in improving your technique. Correct form is not only safer, but also enables better performance. In the long term, the key to success is continuity in training.
• Mental Strength : Powerlifting requires mental strength and concentration. Visualize your successes and stay focused.

The primary goal of powerlifting is to build up extremely high levels of strength. Powerlifting involves special pushing, pulling and thrusting exercises. Whether you're an ambitious powerlifter or a hobby athlete, the high-intensity training offers a good alternative to conventional strength training for everyone. But especially for those who want to take it to the next level. Training for powerlifting is very demanding and requires a high level of commitment and discipline. It requires a specific training methodology to perfect the three basic exercises and achieve maximum performance. Training usually involves heavy weights and low repetitions to increase strength and muscle mass . It may also use special techniques such as bands, chains or vests to increase the load. Since powerlifting involves lifting particularly heavy loads, it is extremely important to have a clean form. Otherwise, the risk of injury is extremely high. Basically, powerlifters are already very experienced strength athletes who have already perfected their execution and technique. Beginners' joints should first get used to the new load and not be immediately burdened with the heaviest possible weight. In this case, classic hypertrophy training with a repetition range of 10 to 15 repetitions is suitable. This builds up the necessary basic strength at the beginning. Grip strength is an important element in powerlifting that should not be neglected under any circumstances. The hands are the key element in transferring power from the body to the barbell . Grip strength is often the limiting factor, especially in pulling exercises. The forearms are a smaller muscle group than, for example, the back muscles. With our selection of high-quality grip strength products, you can be sure that you can quickly improve your grip strength.

Conclusion Powerlifting

In conclusion, powerlifting is a fascinating sport that requires both physical and mental strength. Proper technique in the basic exercises - squats, bench presses and deadlifts - is crucial for success and injury prevention. With consistent training, good nutrition and the right attitude, you can make significant progress in powerlifting. Good luck on your journey to maximum strength! Take a look at our large range of equipment specially designed for strongman sport and the matching accessories. Buy your strength training equipment cheaply from motion sports.