How To Learn Powerlifting Techniques

Step 1

Some would argue that the most difficult kind of weightlifting is powerlifting. Powerlifting requires insane strength, crazy focus, and absolutely perfect form. Without these three ingredients, you're simply 'lifting', minus the power. Now I understand that powerlifting exercises can be difficult to master, so below I'll go throw the form for a few of the major powerlifting exercises. If you plan to powerlift, this is definitely the best tip for you

Step 2

Bench press Believe it or not, the bench press is known as a powerlifting exercise. In order to properly do a bench press, there are a few things you have to get in order: 1. your feet, once you've placed them, have to remain on the floor. If they lift up, it's a nolift. 2. You can have an arch in your lower back, but your upper back must remain on the bench throughout the lift. 3. You should raise the bar and lower it to your chest, keeping it completely even with your nipple line. 4. make sure you focus and lift with passion.

Step 3

Deadlift Deadlifts are a very common powerlifting exercise, and even a common bodybuilding exercise, but perfect form is of the utmost importance when it comes to lifting as much as you can. You want to set your feet shoulder width apart, directly under the bar, with your toes pointed slightly outwards. You'll grab the bar with each hand about 3-6inches outside of shoulder width (depending on how tall you are). When you lift, keep the pressure of the weight back on your heels, and extend upwards, with the bar riding along the length of your legs. At the top of the movement, pull backwards and nearly straighten your legs completely, holding the bar against your midsection and therefor locking out the movement.

Step 4

Squat Squats are the pinnacle of powerlifting exercises, and the form for them is paramount of mastering the amount of weight you lift and minimizing the potential injury you could sustain. When squatting, lift the bar and take a few steps backwards to get ready for the lift. Position your feet shoulder width apart, with toes pointing slightly outward. Look up, and make sure the pressure of the weight is directed to the back of your heels. Push your butt back, and bend your knees, dropping down until your quads reach a 90degree angle. At this point, power the weight back up and stand straight to lock out the movement. It is extremely important that your knees stay behind your toes, as this will ensure that the pressure of the weight remains on your heels and quads, rather than your toes and knees. If the pressure reaches your knees, not only will you not be able to lift as much weight, but the risk of injury is extremely great. So, keep good form and lift like you mean it.

Step 5

Powerlifting is essentially restricted to these three exercises. Exercises such as the hangclean, powerclean, clean and press, clean and squat, etc. are all Olympic lifts. These exercises require visual (preferably trainer) guidance, as the form is extremely difficult to master. That being said, the powerlifts that I have explained above are difficult in their own right, and paying attention to keeping perfect form is very important to making sure you get the most from each lift and get the least amount of possible injury risk.