Powerlifting

Article by Chris Smith

Powerlifting – Health – Fitness

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Powerlifting is a strength sport, consisting of three events:

The squat,

The bench press,

and The deadlift.

Powerlifting is a sort of cult sport in that it does not receive much attention in your local media or the world wide stage. This is most likely due to the fact that there isnt really a unified, sanctioned body that oversees all events, records results, promotes the sport, or generally handles media representation.

As previously stated the best attempts from all three lifts are totaled to determine your perforomance in a meet. Powerlifting meets have different age and weight classes to keep the field of competition pretty level and fair. Meets generally take place on the weekends, saturdays usually, unless it is a world championship of course, then it may be spread out over a weekend.

On meet day, there is a weigh in to determine what class you will compete in. Very soon after that the lifting starts. Generally, the group of lifters are broken up into what is known as “flights”. These flights are usually comprised of 6-10 lifters and go in the order of lightest to heaviest attempts. The first lift performed is the Squat. At weigh in time, you will notify the meet directors of your opening attempt. Your opening attempt is your first attempt you plan to try, generally speaking this is a weight you should be able to lift easily for 2-3 reps in the gym. If you miss your first attempt you have a couple of choices. Either keep the same weight and try it again, or go up to a higher weight. After your attempt you will notify the judges table of your decision.

You have 3 attempts to complete a lift, if you are unable to complete a lift in 3 attempts you are disqualified from the competition. This is referred to as “bombing”. You dont want to be in this boat as you are unable to compete in the remaining lifts, and thus become nothing more than a spectator. After the squat, the bench press is next. This done in the same fashion as the squat. The lightest attempt in the flight of lifters goes first, and the rest follow suit with their chosen attempts.

Following the bench press is the deadlift, after the last lifter in the deadlift goes, the lifters best lift from the squat, bench press, and deadlift are added up to give a “Total”. The highest total in each weight class is considered the victor. Generally at the local level there are no cash prizes or lavish gifts for performing. The prize for winning is usually a trophy of some sort, but the real prize is inside knowing that you had the will, drive, and courage to put yourself on the line and compete.

Powerlifing may not pay well, but money pales in comparison to the life lessons you can learn getting under a loaded bar and seeing what your mind and body are capable of doing. Many times in my life I have drawn on lessons learned in the gym and applied them to real life issues. When it is you and the bar, there are no excuses, either you are strong enough to lift it, or you just didnt prepare properly. Which one are you?

About the Author

Christopher H Smith

Powerlifting ETCPowerlifting, A Lens for Powerlifting EnthusiastsThe Westside Method

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Chris Smith

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Here is my results from the 100% Raw Powerlifting Federation Eastern National Championships. I broke the open world squat record at 431, open world deadlift record at 541, and open world total record at 1214. I am 5’8 and 21 years old. Follow my lifting and stuff at www.manhavenproject.com

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Why Powerlifting Is Important for Sports Person

Article by Praveen

Why Powerlifting Is Important for Sports Person – Sports – Extreme Sports

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Powerlifting exercises are extremely useful for helping rugby players, or athletes from any contact sport to increase their strength, size, speed and power.

There was a time when Olympic lifting was considered the top method for enhancing “power” (mass x acceleration) but with the use of accommodating resistance, popular in powerlifting circles, lifters, and players are now able to use powerlifting movements to develop not only absolute strength, but explosiveness and true power.

Due to the dynamic nature of rugby, it’s important to build a good overall foundation of strength. Powerlifting places a huge emphasis on strengthening every area of the body. Any weakness is obvious as it will show up in the relevant powerlift – squat, bench press, or deadlift.

Rugby players will become more durable, muscular and powerful by improving the strength in the 3 powerlifts. Using accommodating resistance – bands and/or chains – with lighter loads, fewer reps across multiple sets, they can prime their newly developed muscle and strength to produce force quickly, thus increasing power.

Bands provide a faster stretch of the muscle fibers during the eccentric (lowering) portion of the lift, which produces a faster concentric action in return. The body’s power output is enhanced by this simple training method, more so then if using free weights only. Without bands, the body will decelerate the bar towards the end of the lift to prevent the bar from flying away, also the more advantageous leverage closer to lock out reduces the force needed to move the weight.

Bands get increasingly harder in the stronger positions (near lockout). This forces the body to generate more and more maximal tension throughout the entire lift, producing a stronger, more complete action. The benefit of this can be seen at contact in scrums, tackles, fending, jumping, running, clearing out at the ruck etc.

Chains on the other hand lessen weight on the weakest portion of a lift, with the least leverage by piling up on the floor as the weight is lowered eccentrically, while increasing the load on the strongest part of the lift as they come up off the floor. This allows every part of the strength curve to be trained, rather then the load being dictated by the weakest part of a lift. Like the bands they teach the body to “follow through” the lift completely as the weight increases towards the end of each lift.

These are just two tools common in powerlifting that can help rugby players immensely. Another area that has great benefits is the focus that powerlifting places on the posterior chain. To absorb and deliver force, one needs a strong back. Simple exercises like squatting and deadlifting build the back along with more specialized exercises like the reverse hyper, and glute ham raise. Both these machines were developed by Louie Simmons of Westside Barbell in the USA. The number of athletes from sports such as rugby and NFL that have achieved excellent results with these tools goes along way to proving their value (and that of powerlifting knowledge) for contact sport athletes.

Powerlifting, like rugby requires a full-body approach. By following a basic training template, with the right guidance, rugby players can benefit enormously. Once shown proper technique the core lifts are simple to perform, progress and vary. While other forms of training such as strongman or Olympic lifting are also great for training rugby players, powerlifting creates a good foundation of various strength qualities – absolute, starting strength, strength speed – among others. These are whats needed to help build complete players, who are durable enough to play, perform well and enjoy their rugby for a long time.

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What Is Powerlifting

Article by Praveen

What Is Powerlifting – Sports – Extreme Sports

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In a nutshell, powerlifting is a sport that involves strength training of the body with the goal of lifting as much weight as possible in the following three disciplines: the squat, the bench press, and the deadlift. Before this sport was officially formed there were events called the odd lifts, mainly concentrated in the USA. Odd lift meets usually included some of the three main powerlifting events with the combination of some other lifts, like continental clean & jerk, curl and other non standard lifts. Once established, powerlifting spread around many countries, especially becoming popular in UK and Russia.

This sport involves training of strength and explosive speed abilities. In oppose to popular belief that having big muscles means being strong, in powerlifting quite the opposite stands true. Since men and women are divided into weight and age categories, each athlete is trying to develop maximal strength without changing his bodyweight which usually leads to creating a physique abnormally strong for its size and appearance. If you look at some of the World class powerlifters, like Jaroslaw Olech, who has only 75kg but can squat with five times his weight or bench with three times his weight, you’ll realize what I am talking about.

Nutrition that follows powerlifting training is very specific and it can be considered similar to classic eating style of bodybuilders when dieting for a competition. It revolves around huge intake of protein to accommodate the recuperation and growth of the muscle tissue broken down by strenuous training. Amount of carbohydrates should be enough to keep body storage level of energy high for working out but still low enough so that the athlete does not add weight. Fat sources are kept to a minimum and usually only healthy fats are consumed.

Powerlifting was divided to many federations, where each of them has its own rules of competition. For example, RAW federation forbids the use of appropriate apparel that is on the other hand allowed in IPF federation. IPF for example carries out anti-doping tests while WPO and WPC don’t. Also the difference can be between the lifts as well, like the depth of the squat or the style of the deadlift. Powerlifting is not yet a part of the Olympic community but it is on the way to become, although it is a part of Paralympics Games since 1984.

Special apparel is used for training and competition to help the athletes lift more weight and prevent any possible injuries. This equipment includes weight belt, knee and wrist wraps, bench shirt, squat suit, deadlift suit, magnesium chalk, socks, singlet, special shoes and boots and deadlift slippers.

Powerlifting is a sport not just for the biggest and strongest, but can be practiced by anyone regardless of age, gender or disability. Men and women can even pick it up when they are fifty and do it until their late seventies. If you have the opportunity, include it in your daily routine and after some time you will start to understand why people become hung up on it for life.

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How to Perform the Powerlifting Deadlift

If you train with weights, whether it be for sports, physique enhancement, or just to be fit and health, you HAVE to be doing the deadlift. Next to the squat, it is the single greatest exercise for overall strength, muscular development, and speed.

There are many ways to do the deadlift, but the one that will reap you the most benefits is the powerlifting deadlift. There are many subtile nuances and important tips in learning to deadlift like a powerlifter. Here are the most important elements of the powerlifting deadlift:

Choose Your Stance Carefully

When you deadlift, you can choose to use either the conventional or sumo stance. The conventional stance has your legs narrow, with your hands on the outside, and the sumo stance has your legs wide (like a sumo lifter’s), with your hands on the inside.

Most people will find the conventional stance best for pulling big weights and developing their back and other muscle groups.

However, if you have particularly short arms, if your back is vulnerable to injury, or if you are just plain bad at the conventional powerlifting deadlift, then you might want to give sumo a try.

Drive Your Hips Forward

In my opinion, the single most important thing to remember when performing a powerlifting deadlift is to drive your hips forward throughout the entire movement. From the moment the bar breaks the floor, all the way to lockout, you should try to push your hips forward as hard and fast as possible.

Keep Your Head Back

As with the powerlifting squat, you must keep your head back when you deadlift. Note that this does NOT mean keep your head UP. You do not need to look at the ceiling to deadlift successfully.

You do need to keep your keep tucked back into your traps in order to keep your chest proud and the weight moving in the correct path.

Use A Mixed Grip

If you’re still at the beginner stage of the powerlifting deadlift, this may not apply to you, but you must use a mixed grip on the bar to keep it from slipping out of your hands. This means that one hand is in the “over” position, much like in a pull-up, and the other hand is in the “under position,” much like in an underhand chin-up.

This hand positioning keeps the bar from rolling out of your hands and allows you to handle FAR more weight than with the matched grip. Add some chalk to the mix, and it will be a long time before you have to worry about your grip giving out on you.

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The Best Powerlifting Routines

If you’re looking to get as strong as possible, or even if you’re using weight training as a means to an end of a great physique, powerlifting training is extremely beneficial. There are tons of weight lifting programs out there, but all of the successful things have one thing in common – they focus on gaining lots of strength! Here is what you should look for in the best powerlifting routines:

1. Focus on the Squat, Bench Press, and Deadlift

If you’ve been in the powerlifting game for long, or even if you’re researched the sport itself, this will be a no-brainer to you. However, it’s surprising how many people (don’t be ashamed if this is you!) are unaware that they should be doing the basic power exercises in their powerlifting routines.

These important exercises are the squat, bench press, and deadlift. Even if you are not training specifically for powerlifting, and many of you probably are not, you should always focus on variations of these movements for maximum muscle growth.

All good powerlifting routines (or bodybuilding routines, for that matter) will have you performing various squats, presses, and deadlifts to build most of your muscle mass.

Gaining strength on these basic movements will take you further than any other supposed “bodybuilding” technique when it comes to building lots of muscle mass.

2. Use Many Methods of Weight Lifting

You have probably heard about using low reps, high reps, medium reps, etc. These are often referred to as the different “methods” of weight training. Though people often try to categorize these methods as “powerlifting training” or “bodybuilding training,” successful lifters and physique builders of any type use a combination, not just one.

Using very heavy weights with which you can only perform 1-3 (and sometimes up to 5) reps is referred to as the maximal effort method.

This is what most people think of when they think powerlifting routines – heavy weights, very few reps.

Using light or moderate weights for sets of 8, 10, 12, or even more reps is usually referred to as the repetition, or repeated effort method. This is what people traditionally think of as “bodybuilding” training. However, powerlifters, competitive and recreational, use this method to build up their muscle mass, as well.

The third method of importance is called the dynamic effort method. This is when you use a weight that is around 50-60 percent of your max for a given movement and perform sets of 1-3 very fast reps. Though this method can be great for building speed, it is best left to very advanced lifters.

3. Eat to Grow

The most important piece to the muscle-building puzzle is eating. You must eat more food than your body expends each day, so that your body can use the surplus to build NEW muscle tissue, and not just repair what you already have.

Eating enough food is one area in which competitive powerlifters tend to outdo bodybuilders and other fitness enthusiasts. Many trainees, even advanced ones, will often avoid eating enough to gain muscle for fear of fat gain, as well. While this is a legitimate concern, you can’t be worried about it so much that it inhibits your muscle gains.

You should be eating 2 times your bodyweight in protein grams per day (that’s a lot!), as well as enough carbs and fats to supply the additional energy to train and grow. Focus mainly on “clean” sources of food such lean meats, fish, grains, oils, nuts, and produce. However, don’t be afraid to cheat on your diet every once in a while. You’re already going for a calorie surplus, it’s not like a few hundred extra at one meal is really going to hurt you in the long run.

The Powerlifting Squat

You are doing a powerlifting squat if you place the bar lower down your back- below your deltoids and across your rhomboid. Your stance should be shoulder width and a little bit wider. Due to the shift in your center of gravity your torso lean will be more pronounced. This exercise places less stress on your knees and more stress on your lower back.

Think of it as if you were sitting down in a chair, and let your body put itself into the proper range of motion. It is ideal if you can be parallel, just do not do more than what your body wants you to. If your ankle flexibility, strength of your lower back or any other physical factors keep you from having full range of motion, then it will be necessary for you to abbreviate your range until your supporting muscles are flexible and strong.

Athletic Squat
This exercise is kind of a mixture between stress on the lower back and stress on the knee joint. This is an excellent movement to use in various phases of training.

The Sumo
In order to perform this exercise, you must take an extraordinarily wide stance. Never keep your legs pointed forward during this movement. If you do try to do this, you will twist at the knee joint. This will not only put stress on your knees, but it will also stretch and possible injure your ligaments.

Your feet need to point farther out than your natural stance. This way your legs will bend at an angle that will not allow the knee to twist or torque. The sumo will use more muscles on the inner thigh than a traditional exercise.

The Box
This is another variation of the traditional exercise. With this movement, you move down until you are sitting on a box or a platform. This will usually be placed just at or above parallel. You have to transfer all of your weight to the platform and then pause. Then you push upward. This technique will work your weakest range of motion by making you have a cold start from the platform. Squeeze your glute muscles to push upward while keeping your torso as vertical as you can.

The Ski
When you go down against the wall, this is known as the ski. You start by stepping about 2 feet away from a wall and assuming a natural stance. You then lean back into the wall. Hold this for roughly 20-60 seconds. You should work this movement in all areas, since you will only improve your strength in the areas that you are working.

A lot of people hold the start position, and then they slide down the wall several inches and hold this position for around 20-60 seconds. Then they slide down again until you finish the last rep either at parallel or even below.

There are many different variations on the squat, and each one of them has many benefits to help you reach your personal exercise goals!

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Powerlifting Guidance

Article by Praveen

Powerlifting Guidance – Sports – Extreme Sports

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Powerlifting is a strength sport, consisting of three events:

The squat,

The bench press,

and The deadlift.

Powerlifting is a sort of cult sport in that it does not receive much attention in your local media or the world wide stage. This is most likely due to the fact that there isnt really a unified, sanctioned body that oversees all events, records results, promotes the sport, or generally handles media representation.

As previously stated the best attempts from all three lifts are totaled to determine your perforomance in a meet. Powerlifting meets have different age and weight classes to keep the field of competition pretty level and fair. Meets generally take place on the weekends, saturdays usually, unless it is a world championship of course, then it may be spread out over a weekend.

On meet day, there is a weigh in to determine what class you will compete in. Very soon after that the lifting starts. Generally, the group of lifters are broken up into what is known as “flights”. These flights are usually comprised of 6-10 lifters and go in the order of lightest to heaviest attempts. The first lift performed is the Squat. At weigh in time, you will notify the meet directors of your opening attempt. Your opening attempt is your first attempt you plan to try, generally speaking this is a weight you should be able to lift easily for 2-3 reps in the gym. If you miss your first attempt you have a couple of choices. Either keep the same weight and try it again, or go up to a higher weight. After your attempt you will notify the judges table of your decision.

You have 3 attempts to complete a lift, if you are unable to complete a lift in 3 attempts you are disqualified from the competition. This is referred to as “bombing”. You dont want to be in this boat as you are unable to compete in the remaining lifts, and thus become nothing more than a spectator. After the squat, the bench press is next. This done in the same fashion as the squat. The lightest attempt in the flight of lifters goes first, and the rest follow suit with their chosen attempts.

Following the bench press is the deadlift, after the last lifter in the deadlift goes, the lifters best lift from the squat, bench press, and deadlift are added up to give a “Total”. The highest total in each weight class is considered the victor. Generally at the local level there are no cash prizes or lavish gifts for performing. The prize for winning is usually a trophy of some sort, but the real prize is inside knowing that you had the will, drive, and courage to put yourself on the line and compete.

Powerlifing may not pay well, but money pales in comparison to the life lessons you can learn getting under a loaded bar and seeing what your mind and body are capable of doing. Many times in my life I have drawn on lessons learned in the gym and applied them to real life issues. When it is you and the bar, there are no excuses, either you are strong enough to lift it, or you just didnt prepare properly. Which one are you?

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Be Cool In Powerlifting

Article by Praveen

Be Cool In Powerlifting – Sports – Extreme Sports

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It can be hard to create new powerlifting workouts. But if you want to improve your 3 lift total you need a few key core workouts.. While there are a lot of different variations to the following powerlifting workouts I recommend using these as your core training and then adding in the variable workouts to them such as bands, chains, and boards.

1. Don’t lose sight of the critical thing in a competition: Your lift totals from the bench press, deadlift, and squat.

Don’t forget that if you want to get stronger in the totals you have to work out doing the three lifts. It is not enough to simply say that “To Deadlift more I must to work out my legs.” You need to actually do chest exercises in the bench press form to be able to build those stabelizer muscles that pertain to bench pressing.

2. Use accessory items in your powerlifting that are helpful for training.

You can often find bands, boards, and chains in a corner or closet of your gym. However if you are thinking that you have never heard of using them in your powerlifting workouts before its probably because you are working out in a general gym. If you are unable to find these accessories then you should either buy them yourself or join a powerlifting gym.

3. Where to get variant accessories.

Ironically, before you decide to purchase some of these items first look in to making them yourself. Board training boards are easy to make for yourself using some 3 inch screws and a couple of 2×4’s. Pick up some chains from any local hardware store. The only other accessory you may have to buy are bands, and the leading manufacturer of bands is a company called Jump Stretch.

4. Train in your competition gear.

Get comfortable using your bench shirt, squat suit, and deadlift briefs in your powerlifting workouts. It can often take training in multiple types of plys and wearing through 3 or four shirts to get one that you feel comfortable with. It is often that failure to train in their gear will lead to missed lifts. That is why people will blame their gear when really it is their own fault for not being properly prepared. By using gear effectively your can really boost your 3 lift total.

5. Always be learning about new powerlifting workouts

There will always be a gym out there doing new things to improve their totals. While you can go and learn how to do what they are doing it can also benefit you to read past articles from PowerliftingUSA or from Louie Simmons. Past articles from long standing record holders will help to teach you tried and true methods that will take your training to the next level

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Useful Powerlifting Dvds

Most people today are aware of the beneficial effects of regular fitness routines and try to make it a part of their lifestyle. However it would be wrong to assume that fitness only means rushing to the gym and lifting barbells. Fitness today is hardly confined to exercising and has extended itself in domains like books, DVDs, clothing etc. There is plenty of fitness DVDs available in the market that can provide valuable insights on fitness routines and the correct way to do the exercises.

An informative powerlifting DVD which one can opt for is Never Enough Bench! it throws light on the basic bench press template of the team and provides examples of dynamic as well as maximum effort bench movements. Additional features include discussion of aggressive triceps rehab program by Scott Cartwright and Mark Bell remembering about the high and low points of his career. In the last segment people can have a view at the gym which is filled with shirted and raw benching. The runtime of the DVD is 96 minutes.

Fitness maniacs can opt for Squat Workout where Louie Simmons explains in a simple and lucid manner the secrets of building squats and deadlifts. The best part is that one can watch Westside lifters performing the exercises live in the gym. Exercises like glute-ham raises, arch back, and good mornings are also included. This two tape program runs for approximately three hours.

Never Enough! Squat and Deadlift Edition is perfect for those who are serious about powerlifting training. Mark Bell who writes as JackAss online and also makes an appearance in the renowned documentary Bigger Stronger Faster discusses about the different powerlifting methods that he has learnt in his lifetime. He admits that he has been taught a number of techniques by Louie Simmons at Westside Barbell. The interesting fact is that Mark makes it a point to discuss every lifters technique during the series of maximum and dynamic efforts training sessions. Viewers will definitely identify with Super Training team that were formed in the year 2005 and is based in Sacramento. The members of this powerlifting team consist of people who vary widely in terms of age, experience, heights and weights.

This DVD also has got some interesting additional features. Scott Hoss Cartwrigh-a team member who provides an insight about single-ply meet where he totaled 2204 lbs. He also informs the people about the factors that contributed in achieving this honor. Then there is the famous power lifter Chad Aich who discusses at length about his fitness routines and credits Westsides template for improving his teams potential. This DVD runs for two hours and eleven minutes.

Another interesting DVD that should find a place in a fitness enthusiasts rack is Training Secrets of Westside Barbell (Reactive Method). This DVD provides information on how to apply reactive ab contract methods to the powerlifting training routines as well as other sports where strength and speed are required. In fact this DVD will also be helpful to coaches in different kinds of sports. There are information on how to use weight releaser in the right manner and how to correctly add bands to the bar. The DVD will also help people in understanding how chains should be added to assistant work. This DVD runs for approximately one hour.

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Powerlifting – The Iron Game

Article by Praveen

Powerlifting is a modern kind of sport that dates back from mid of the 20th century. Sometimes it is considered as the “bastard child” of weightlifting. Powerlifting is a sport consisting of the bench press, squat and deadlift. The highest total muscle strength for all 3 lifts wins a tournament. Powerlifting, in most federations, involves three events: squat, bench press and deadlift. Some variations of this are found at some meets such “push-pull only” meets where lifters only compete in the bench press and deadlift, with the bench press coming first and the deadlift after.

Powerlifting gear helps at the bottom of the lift, but it does not help you at lockout. If you use gear, you MUST attack your absolute strength for lockout or you will not get the maximum out of the gear. Powerlifting in weight lifting is a technique that’s more advanced than conventional weight training. When you view powerlifting competitions, you’ll know that it consists of one-rep with three tries for bench press, deadlift and squats. Powerlifting is dangerous, no matter which way you slice it. Even if you do your one-rep with impeccable form, you will cause problems, the human body is not designed for that type of excessive overload time after time.

Powerlifting is a natural way to build muscle mass. A combination of strength training along with high intensity interval training will result in lean body mass and fat loss. Powerlifting is not for everyone. Strength training is not for everyone. Powerlifting comprises what i.

Powerlifting with forced reps will split more cells when pushing to failure and beyond. The critical balance here is between workout time and recovery time. Powerlifting routines help to make the muscle larger and stronger. The concept of resistance training for strength is very simple, the more you work the muscles, the more it will continue to improve. Powerlifting USA often reports results of prison weight lifting meets in their monthly publication. Articles from these magazines are grouped below followed by other miscellaneous articles.

Powerlifting bodybuilding and weight training articles and tips. For those serious about lifting more and building the body you want. Powerlifting appears to be sport specifically geared for individuals with Down syndrome. Athletes with Down syndrome who have been diagnosed as having the condition known as atlanto-axial instability, or those athletes who have not had an x-ray to diagnose this condition, are severely limited in the number of activities in which they may participate.

Erin Walterman’s bench presses at the 2011 Arnold USA Powerlifting Championships in Columbus, Ohio on March 05, 2011. Stats for this meet: 1st Bench Press = 125kgs/275lbs 2nd Bench Press = 130kgs/286lbs 3rd Bench Press = 137.5kgs/303lbs
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