Powerlifting is a demanding sport that requires you to constantly push your body to its limits. For intermediate lifters, it’s time to delve deeper into powerlifting techniques designed to enhance your performance. Powerlifting techniques for intermediate lifters involve mastering your deadlift, bench press, and squat.
Perfecting the Deadlift
The deadlift is a core powerlifting technique. To make progress in powerlifting, you need to perfect this technique. Improving your deadlift isn’t just about lifting heavier weights. It’s about understanding the mechanics of your body and focusing on proper form.
1. Hamstring Warm-Up: Start by warming up your hamstrings as they play a key role in deadlifting. Basic exercises like hamstring curls and toe touches could be helpful.
2. Correct Stance: Stand with your feet hip-width apart. The bar should be over the middle of your feet.
3. Hip Hinge: This is crucial in deadlifting. As you reach down to grip the bar, do so by hinging at the hips, not by bending your knees.
4. Grip and Lift: Grip the bar and lift in one smooth movement. Drive through your heels, maintaining a flat back.
Mastering the Bench Press
The bench press is another essential technique in powerlifting. Proper form helps you bench more weight safely and effectively.
1. Set-Up: Lying on the bench, your feet should be flat on the floor with your eyes under the bar.
2. Grip: Grasp the bar with a full grip (thumbs around the bar).
3. Lower the Bar: Lower the barbell to your chest in a controlled manner, elbows at 75-degree angle.
4. Push: Push the bar back to the starting position. Remember to maintain an arch in your lower back.
Conquering the Squat
A powerlifting repertoire is incomplete without the squat – a test of lower body and core strength.
1. Bar Position: Set the barbell on your upper-back muscles. Your hands should be wider than shoulder-width apart with thumbs wrapped around the bar.
2. Foot Placement: Fraction wider than hip-width. Your toes slightly pointed outwards.
3. Correct Depth: Descend till your hips are below your knees, then rise back.
4. Movement Control: Don’t rush. Control your descent, explode up.
Frequently Asked Questions
Q1: What are some powerlifting errors to avoid?
Avoid the mistake of not warming up before you start lifting. Warming up helps in the protection of your joints and muscles. Avoid bouncing the weight off your chest during the bench press. It’s crucial to always maintain good form.
Q2: How often should an intermediate lifter train?
Training frequency for intermediate lifters should be around three to four times a week. This is ideal for allowing enough recovery time and ensuring there’s ample time for other forms of cardio or muscular exercise.
Q3: Are there specific dietary needs for powerlifters?
Nutrition is paramount for muscle recovery and growth. A diet rich in protein helps in muscle growth and recovery. Include complex carbohydrates for energy and healthy fats for hormonal balance and joint health.
Step-by-step Guide
1. Adopt a regular training schedule and stick to it.
2. Start your session with a warm-up.
3. Start with low weights and progressively add on.
4. Familiarize yourself with deadlifts, squats, and bench press.
5. Get a training buddy for motivation and safety.
6. Research and implement a suitable nutrition plan.
7. Keep track of your progress.
8. Prioritize getting enough rest and recovery time.
9. Work with a trainer or coach if possible.
10. Invest in suitable powerlifting gear for safety.
11. Attend powerlifting meets for experience.
12. Incorporate mobility and flexibility routines.
13. Stay patient and consistent with your training.
14. Manage your stress levels.
15. Seek regular medical check-ups to ensure your body is coping.