Equipped powerlifting involves the use of supportive gear, such as knee wraps, wrist wraps, bench shirts, and squat/deadlift suits, which help lifters handle heavier weights than they could typically lift without the equipment. The techniques used in equipped powerlifting differ significantly from those utilized in raw or unequipped powerlifting. We’ve compiled comprehensive insights on equipped powerlifting techniques to help powerlifters maximize their performance.
Essentials of Bench Press Techniques
The bench press is one of the primary lifts in equipped powerlifting. It requires careful usage of a bench shirt — a stiff, supportive shirt made of polyester, denim or canvas.
To harness the power of the bench shirt, it’s crucial to start the lift with your arms fully extended. The use of your pecs and deltoids is minimized in equipped powerlifting. Instead, the triceps and lats are the primary movers.
When lowering the bar to your chest, aim for a lower point than you would in raw powerlifting. This takes full advantage of the shirt’s stretch. Lastly, on the press command, push with your triceps and lats while trying to spread the bar apart. Focus on flaring your elbows out while pushing back, towards your face, instead of directly up.
Maximizing Efficiency with Squats
In equipped powerlifting, squat suits and knee wraps play vital roles. They provide compression, resistance and assistance throughout the squat — making it possible, with proper technique, to lift larger loads than achievable naturally.
To start, set your stance similar to how you would in raw squatting. The key difference lies in how you descend and ascend. Due to the suit’s stiffness, you would need to force your knees out aggressively to reach optimal depth. Furthermore, squat suits function optimally with a posterior chain dominant squatting style, which entails pushing your hip back as you descend and maintaining this position as you ascend.
Using the knee wraps effectively requires breaking them in and learning to wrap them properly. They should be tight but not restrictive, offering resistance and a rebound effect out of the hole.
Getting the Most Out of Deadlifts
Deadlifts in equipped powerlifting also use a suit but reflect a different technique. The suit helps load more tension in the bottom position and provide more upward force.
It’s vital to start the lift with tension in the suit, achieved by bending at the hips rather than the knees. As you lift, minimize hip rotation and drive with your legs, letting the bar work against the suit’s tension for an explosive upward drive.
Package Your Lifts Correctly
Combining equipped techniques for each lift is crucial to your overall performance. To do this, plan your attempts strategically. Start with lifts that you’re confident of achieving, to build momentum and avoid early failures. Optimize your rest times between lifts to allow for recovery and equipment adjustment.
Frequently Asked Questions
What is equipped powerlifting?
Equipped powerlifting involves the use of specially designed gear such as bench shirts, squat suits, knee wraps, and wrist wraps that allow powerlifters to lift heavier weights.
How does equipped powerlifting differ from raw powerlifting?
Unlike raw powerlifting, where lifters lift weights bare-handedly or with minimal support, equipped powerlifting requires lifters to utilize appropriate gear. Equipped powerlifters also employ different lifting techniques compared to their raw counterpart.
What kind of gear is used in equipped powerlifting?
The essential gear used in equipped powerlifting includes bench shirts, squat suits, wrist wraps, and knee wraps. The gear provides compression and resistance, which assist in lifting heavier weights.
Step-by-step Guide
1. Obtain suitable powerlifting gear.
2. Familiarize yourself with the gear for a comfortable fit.
3. Warm up thoroughly before lifting.
4. Align your body for the lift.
5. Prepare the bar for grasping.
6. Lower the bar while maximizing your gear’s elasticity.
7. Ascend by focusing on your triceps and lats.
8. Keep your stance in track with raw squatting.
9. Descend by forcing your knees out aggressively.
10. Ascend by pushing your hip back and maintaining the same position.
11. Wrap your knee wraps effectively.
12. Bend at the hips when starting deadlifts.
13. Drive with your legs while lifting.
14. Plan your attempts strategically.
15. Optimize rest times between lifts.