Powerlifting is a strength sport that consists of three attempts at maximal weight on three lifts: squat, bench press, and deadlift. But it is about more than just brute strength - it requires strategic planning, precise technique, and a deep understanding of one’s own body and its capabilities.
Powerlifting is a journey of self-discovery. It is about learning to listen to your body, understanding its strengths and weaknesses, and pushing its boundaries. It is about learning to harness your mental strength to overcome physical challenges. It is about the thrill of setting a new personal record, and the resilience to bounce back when you fall short.
Strategic planning is a key aspect of powerlifting. It involves setting realistic yet challenging goals, designing a training program that aligns with these goals, and adjusting based on your progress and feedback from your body. It’s about understanding the science of strength training, from the biomechanics of each lift to the physiology of muscle growth.
Technique is equally important in powerlifting. Each of the three lifts - the squat, bench press, and deadlift - has its own unique technique. Mastering these techniques can enhance performance, prevent injuries, and ensure the longevity of your powerlifting career. It is about the subtleties of body positioning, the timing of breath, and the coordination of movements.
At the heart of powerlifting is a deep understanding of one’s own body and its capabilities. It is about knowing your limits and learning to push them. It is about respecting your body, nourishing it with the right nutrients, and giving it ample time to rest and recover.
Powerlifting is a celebration of human strength in all its forms - physical, mental, and emotional. It’s a sport that challenges you, rewards you, and teaches you valuable lessons about discipline, perseverance, and self-belief.
Squat
The squat is one of the three main lifts in powerlifting, along with the bench press and deadlift. It is a full-body exercise that primarily targets the quadriceps, hamstrings, and glutes, but also engages the core and back for stability.
The movement begins with the lifter standing upright, start with feet shoulder-width apart, with the barbell resting on their upper back. The lifter then bends at the hips and knees to lower their body, as if sitting back into a chair, until their hips are at least parallel with the knees. The lifter then pushes back up to the starting position.
Proper form is crucial in the squat to maximize performance and prevent injury. This includes keeping the chest up, the back straight, and the knees in line with the feet.
At Kiwi Strength, we provide comprehensive training programs that include squats as a core component. We emphasize proper form and technique and offer personalized coaching to cater to each athlete’s individual needs and goals.
Remember, the squat is not just about physical strength, but also mental toughness. It is about pushing your limits and constantly striving for progress. It is a journey of self-improvement and self-discovery, and we at Kiwi Strength are privileged to be a part of that journey.
Bench Press
The bench press is one of the three main lifts in powerlifting, along with the squat and deadlift. It primarily targets the pectoral muscles, triceps, and deltoids, but also engages the core and lower body for stability.
The movement begins with the lifter lying on a bench, feet flat on the floor. The barbell is held at arm’s length above the chest, hands gripping the bar slightly wider than shoulder-width apart. The lifter then lowers the bar to the mid-chest level, pauses briefly, and pushes the bar back up to the starting position.
Proper form is crucial in the bench press to maximize performance and prevent injury. This includes maintaining a slight arch in the lower back, keeping the feet planted on the ground, and ensuring the barbell moves in a straight line.
At Kiwi Strength, we provide comprehensive training programs that include bench press as a core component. We emphasize proper form and technique and offer personalized coaching to cater to each athlete’s individual needs and goals.
Remember, the bench press is not just about physical strength, but also mental toughness. It is about pushing your limits and constantly striving for progress. It is a journey of self-improvement and self-discovery, and we at Kiwi Strength are privileged to be a part of that journey.
Deadlift
The deadlift is one of the three main lifts in powerlifting, along with the squat and bench press. It is often considered the ultimate test of overall strength because it engages multiple muscle groups, including the back, legs, and core.
The movement begins with the barbell on the ground. The lifter stands over the bar with feet hip-width apart. The lifter then bends at the hips and knees to grasp the bar with an overhand or mixed grip. Keeping the back straight and chest up, the lifter pulls the weight off the ground by extending the hips and knees. The lift is complete when the lifter is standing upright, with shoulders back and the barbell at hip level.
Proper form is crucial in the deadlift to maximize performance and prevent injury. This includes maintaining a neutral spine, engaging the core, and driving through the heels.
At Kiwi Strength, we provide comprehensive training programs that include deadlifts as a core component. We emphasize proper form and technique and offer personalized coaching to cater to each athlete’s individual needs and goals.
Remember, the deadlift is not just about physical strength, but also mental toughness. It is about pushing your limits and constantly striving for progress. It is a journey of self-improvement and self-discovery, and we at Kiwi Strength are privileged to be a part of that journey.
Written by:
Kiwi-Strength Coach Dan