Raw powerlifting techniques are integral to the sport, requiring athletes to perform their best in the three essential powerlifting movements: the squat, the bench press, and the deadlift. These movements demand a lot from the human body, and mastering the techniques involved can be the difference between setting a new personal record or potentially suffering a serious injury.
With raw powerlifting, the focus is on using the body without additional equipment that aids in lifting, such as assisting suits or specialized bench shirts often used in equipped or modern powerlifting. Raw powerlifters only use a weight belt, knee sleeves, wrist wraps, and lifting shoes for their lifting attempts. This makes the role of proper form and technique even more critical for raw powerlifters.
The Squat Technique in Raw Powerlifting
When it comes to raw powerlifting techniques, the squat is often recognized as the first and most challenging lift. The back squat, particularly, is the most performed variation in powerlifting meets.
The objective of the squat is to lower the body till the hip joint is lower than the knee joint, then return to the standing position. To execute the perfect squat, start with your feet shoulder-width apart and grip the barbell firmly. Once you unrack the bar and settle into your stance, brace your core and begin the descent. It’s essential to keep your weight in your heels and your chest up throughout the movement.
Once you reach the squat’s bottom, also known as “the hole,” drive upward through your heels while maintaining an upright chest. During this whole process, remember to engage your core and squeeze your glutes at the top of the lift.
The Bench Press Technique in Raw Powerlifting
The bench press is the second lift in raw powerlifting competitions. It involves lying on a weightlifting bench and lifting a loaded barbell from the racked position to full arm extension, before lowering it back down to the chest.
To achieve a successful bench press, lie down on the bench and keep your feet flat on the floor while maintaining a natural arch in your lower back. The eyes should be under the bar, and the hands should grab the bar with a grip slightly wider than shoulder-width apart.
As you unrack the bar, lower it to your chest while keeping your elbows at a maximum of a 90-degree angle. Once the bar touches your chest, drive it back up until your arms are fully extended. As much as possible, the bar should follow a straight bar path.
The Deadlift Technique in Raw Powerlifting
Finishing a powerlifting meet is the deadlift, the simple yet extremely challenging lift in powerlifting. As raw powerlifting techniques go, the deadlift requires total body strength and mental resilience, as it often represents the final chance to add kilos to the meet’s overall total.
To perform an effective deadlift, stand hip-width apart, with the bar directly over your mid-foot. Then, bend over without bending your knees and grip the bar. Next, bend your knees until your shins touch the bar, and lift your chest up to straighten your back.
Once you’ve set up properly, all there is to do is lift the bar. Breathe deep, brace your core, and pull while keeping the bar in contact with your legs throughout the ascent. It’s crucial to keep your back straight throughout the lift and to drive through your heels, engaging both your leg and core muscles.
Finally, to complete the lift, lock your hips and knees. Lower the bar by moving your hips back while maintaining a straight back.
Frequently Asked Questions
What is raw powerlifting?
Raw powerlifting is a form of the sport that emphasizes lifting without additional aids. Athletes only use knee sleeves, weight belts, wrist wraps, and lifting shoes to support their lifting attempts.
Why are proper lifting techniques important in raw powerlifting?
Proper lifting techniques are crucial in raw powerlifting, mainly because these lifts demand a lot from your body. Effective and correct techniques aid in maximizing force production, minimize the risk of injuries, and ensure lifting efficiency.
What is the order of lifts in raw powerlifting?
The order of lifts in raw powerlifting is the squat, followed by the bench press, and ending with the deadlift. Each movement requires different muscle groups and techniques.
How does the squat differ in raw powerlifting?
In raw powerlifting, the squat focuses on lowering the body until the hip joint is lower than the knee joint and then returning to the standing position. The back squat is the most performed variation due to its maximal loading capacity.
Step-by-step Guide
1. Stand with feet shoulder-width apart for a squat.
2. Firmly grip the barbell.
3. Unrack the bar and settle into stance.
4. Brace your core and begin the descent.
5. Keep weight in heels, chest up.
6. Reach squat’s bottom and then drive up.
7. Engage the core and squeeze glutes at the top.
8. Lie down on the bench for a bench press.
9. Keep feet flat and natural lower back arch.
10. Grab the bar with a grip slightly wider than shoulder-width.
11. Lower the bar to your chest with elbows at a 90-degree angle.
12. Drive the bar back up until arms are fully extended.
13. Stand hip-width apart for a deadlift.
14. Bend over and grip the bar, then bend knees until shins touch the bar.
15. Lift the chest up, straighten back, and lift the bar with straight back.