Individuals are judged on their ability to cleanly lift the given weight.



Training For Powerlifting

There are several different approaches that individuals involved in powerlifting can take in order to be prepared for the demands of their sport. Generally speaking, a typical powerlifting routine involves training using the same lifts that are used during competition.

This means making good use of squats, bench press, and deadlift. Over time, the amount of weight that an individual lifts during a workout is increased, while the number of repetitions is decreased.

The Lifts

Squats

Select the appropriate weight. Position the barbell across your shoulders and behind your neck.Keep your feet flat on the ground, about shoulder-width apart, and pointed slightly outward to help with balance.

1.Place your hands on the barbell positioned just slightly greater than the width of the feet. Use a gentle grip to hold on to the bar.

2. Begin the squat from a standing position. Keep your head up, your back straight, and your chest out.

3. Slowly lower the weight by bending at the knees. Remember the importance of breathing. Inhale as you squat down. Keep your head up and back straight and close to vertical to prevent injury.

4. Lower the weight until your legs are parallel to the ground.

5. Slowly exhale as you rise up out of the squat position. Repeat the process for the desired number of squats (usually 8-10)

Deadlift

1. Position yourself in front of a barbell with a comfortable stance. Your feet should be less than shoulder-width apart and your toes should be lined up and placed just under the barbell bar.

2. Bend the knees slightly and keep your head up. Bend slightly at the waist, reach down, and grab for the bar. Make sure and keep your lower back as straight as possible to avoid injury.

3. Use both ands to grip the barbell with an overhand grip (knuckles facing away from your body). Position your hands about 16 to 18 inches apart.

4. From this position, straighten yourself up while you lift the barbell at the same time. Upon lifting the barbell, it should be at arm's length. Let the barbell hang down in front of your body halfway down the thigh. This is the starting position.

5. From this standing position, bend at the waist and lower the barbell to the floor. Keep your knees slightly bent. Keep your back straight and your head up. All you have to do is let the weight to bring you down.

6. Lift the barbell back up and begin another rep. Remember to keep your back straight and head up. Allow your hamstrings and your glutes to do most of the work in this lift.

Bench Press

1. Lie face up on a flat bench and keep your feet back slightly towards your head. The weight of your feet should be on the front half of your feet.

2. Take hold of the bar using an overhand grip at about shoulder width.

3. Squeeze the bar hard, arch your upper back slightly, drive your feet into the floor and lift the bar off of the rack. Hold the bar it directly above your chest. Your arms should be fully extended.

4. From this position above your head, slowly lower the bar towards your upper chest. Do not let the bar touch your chest. Lower it as close to your chest as possible without letting it touch.

5. Once the bar has come as close to your chest as possible, drive your feet into the ground and use them to help you press the weight up. Completely extend your arms.

6. Repeat the lowering and pressing motions as many time as you are required to do so.