Workout: Power Lifting

How to perform the 3 lifts in power lifting and workout routine.

All exercise programs should be discussed with your doctor before you start them.

What is powerlifting?

Powerlifting is a highly competitive sport based on exhibiting strength in the performance of 3 exercises or lifts: the benchpress, the deadlift and the squat. Lifting the heaviest weight in any lift individually can earn you a victory in that lift. Lifting the heaviest combined total between the three lifts can earn you a victory overall.

How do you perform the 3 lifts?

The 3 lifts are performed as follows.

1. The benchpress.

Laying flat on a bench you will grip the barbell on the rack above you overhand. You will lower the bar until touching your chest then raise it to a full and locked extension of the arms for a single repetition. This is done with spotters to each side incase you should not be able to raise the bar again.

3 judges determine via 2 out of 3 consensus that you have lowered and lifted the weight successfully.

2. The deadlift.

The deadlift is performed by bending at the knees and grasping a barbell, one hand over hand and one hand underhand. You lift with the legs then the back to stand straight at the end. You must hold it without moving your feet for a length of time until the agreement of 2 of 3 judges that you have successfully controlled the completed lift, if you complete it. In each case there is a green light or a sounded buzzer to show that the lift is judged successful.

3. The squat.

The squat is performed from a squat rack. The barbell is shouldered and the weight is lowered to where the thighs are parallel to the mat. You must rise up again fully and control the weight not moving the feet before the judges can decide in your favor.

How do I train for powerlifting?

There are any number of exercises for training for each lift individually. These include the actual lift themselves.

Training for the benchpress.

Training for the benchpress you should begin by warming up with a light set of 10 reps. This moves a blood and nutrient supply to the muscles about to be worked. When training, do 3-4 or more sets of as many reps with as heavy a weight as possible, allowing for complete exhaustion on each rep. Use spotters.

When attempting a maximum lift, warm up then lift a weight that takes a fair effort for a single rep. Now attempt your max.

Training for the deadlift.

In the same manner as the benchpress, warm up with a light weight for 10 reps. Then do 4 sets of 4 reps to exhaustion. The last rep should be impossible or near so. Without exhausting the muscle it won't grow to handle the additional workload.

When attempting your maximum weight for the deadlift, warm up first. Next, try a weight that takes a reasonable effort but won't rob you of the energy needed for your max attempt. Now attempt a single rep again, this time trying the maximum weight you believe you are ready for.

Training for the squat.

The pattern is the same. 10 reps to warm up, 4 of 4 to train. For your max, warm up, do a light single and then go for your maximum weight in the lift.

© High Speed Ventures 2011