To some, lifting is lifting with no specificity other than getting in better shape desired. But if you really what to grow stronger or more powerful, you definitely have to have a plan. You may want to include power lifting in that plan. Power lifting can transform an ordinary workout into a high intensity, body altering, fun filled, workout session. Okay, some people may not consider it fun but it certainly will change your body if done correctly.
Power lifting is a competitive sport but it can certainly be used as a method of conditioning, strengthening, and building. The goal of power lifting is to get as strong as possible utilizing three lifts. The lifts are then performed during competition to determine a winner. The lifts are the squat, the bench press, and the dead lift. During training maximum weight is used to strengthen the body, therefore low repetitions and low sets are the norm. Power lifting stresses the muscles to the max so maximum rest between each set is required, generally about five minutes.
In competition, each participant is given three attempts at each lift. Technique and what can be worn may vary according to the federation you’re competing under. The winner of the competition is the person who lifts the most total weight. That is the total from the best lift in each category. It’s nice to win but ultimately the goal should be to improve your total lifted from one competition to the next, indicating you are growing stronger.
The Squat
To squat, lift the bar on your upper back and shoulders. Lower yourself until the line of your knee and your hip joint break parallel. Then return to the starting position. When power lifting, you will be moving heavy weight so it’s important to execute this movement with proper form to prevent injury.
The Bench Press
Lift the weight from the rack. Lower the bar to your chest and pause, press the weight to the starting position. The bar should not rise unevenly during the ascent and arms are locked until the signal is given to rack the bar.
The Dead Lift
The dead lift is pulling a loaded barbell from the floor with both hands until your body is fully extended. The dead lift is performed by pushing from the heels, and bringing your hips forward until you are standing straight up. Weight should not be lifted by pulling with your lower back.
Power lifting is an excellent way to develop more strength and power, increase size, or spice up an otherwise ineffective workout routine. It does not have to be done for competition. It is important to consult your doctor before beginning any fitness regimen. If you are not sure how to perform the power lifts check with a trained professional to prevent serious injury.
"Every man is the builder of a temple called his body, nor can he get off by hammering marble instead." -Henry David Thoreau
Chris Christian - Chris Christian has been involved with fitness for over 30 years and personal training for 12 years. In addition he teachs fitness and ...
Join the Conversation