There are many benefits to incorporating powerlifting into your fitness routine aside from the obvious changes in size. Here are some of the reasons why powerlifting in Sunnyvale can be advantageous to more than just competitive bodybuilders:
Increase in Strength
Naturally you’re going to see an improvement in your overall strength, but power lifting is particularly beneficial to the muscles in the upper torso, the back, and legs. Each of the three types of lifts works a different area – the bench press increases strength in the upper body, the deadlift works on the legs and the back, and the squat focuses on strengthening the legs and the hips.
Increase in Bone Density
Our bones start to weaken as we age. A loss in density increases the risks for fracture and powerlifting, along with other forms of resistance training, can reduce these risks and lower the chances of developing osteoporosis. Increased strength and bone density are important for staving off osteoporosis and other illnesses that come with getting older.
Increase in Athletic Prowess
Powerlifting is ideal for improving your athletic ability. This form of exercise can help you jump higher and run faster. The squat is especially beneficial, as you improve the strength in your leg muscles through squats you’re also building upon your vertical leap and giving yourself more speed. The legs aren’t the only area to gain some athletic advantage through powerlifting – the back muscles also get stronger, giving you more of a competitive advantage in sports such as boxing, wrestling, and mixed martial arts, just to name a few.
Decrease in Fat
When you engage in any form of intense resistance training, you are going to burn calories. Plain and simple. But powerlifting is more than just a great solution for losing fat, it can also improve your metabolism. These are going to be very effective avenues when a reduction in fat is among your fitness goals.
Powerlifting Tips and Tricks
Adding these powerlifting moves to your training regimen can have a tremendous impact on your workout and help you reach your fitness goals. Not only will they help you achieve the benefits that are listed above, but you will start to see tangible evidence of your results in a relatively short period of time.
Using these techniques as a basis for your overall workout routine can also help to increase your workout volume, intensify your focus and motivation, and make a significant difference in your routine.
But as you would with any other new addition to your training regimen, it’s critical that you take a slow, steady, and progressive approach to incorporating these techniques into your routine. Start by executing these lifts on a once-weekly basis. We can help you find your current load level and determine the best maximum repetition cycle for all three lifts.
No matter what level you’re at right now, from beginner to advanced, you can gain a lot from incorporating powerlifting into your workouts.
Performing the squat will engage just about every muscle in your body. It’s an exercise that can bring a wide range of challenges for reaching a variety of workout objectives. This technique is performed with the weights placed along the top of the back with the feet at a slight angle from one another.
The perfect squat is done with the hips and knees bent at the same time, the chest up, and the placing all the weight on your heels, squat down with your hips falling below the knee. Always keep your stance and feet positioned properly before you initiate your squat.
It’s about maintaining your form and your technique, it’s not about how low you can go with a large size weight on your back.
Bench Press Technique
The form of powerlifting that most of our clients have likely engaged in at some point, the bench press is a familiar exercise to just about anyone who’s spent five minutes inside of a gym. Ideal for engaging the chest muscles, triceps, deltoids, and lats, the bench press is an important exercise for giving you that increase in power and strength and while building up those muscles along the upper body.
In order to perform the bench press properly and with the most efficacy, the body is lying on the bench but both feet must remain firmly positioned against the floor. Keep the hands placed slightly wider than the shoulders when gripping the barbell and always have your head and shoulders pressed against the bench, do not lift them up. Before you lift, bring the barbell to the chest first. Lift from there.
The way to lift successfully is to hold your feet, head and shoulders in a secure position. When those points are firmly planted, performing the exercise brings greater strength and increased results.
Similar to the squat in that a wide variety of muscles are engaged throughout the body, the deadlift can help increase muscle mass while also losing fat. Performing a deadlift is best executed when holding the grip of the barbell in either an overhand or a combination overhand-underhand manner., keeping both shoulders even above the barbell as you lift and maintaining a pulling motion as you straighten both legs.
When lifting, remain cognizant of the position in the back. It should not be rounded or hunched over. If you find yourself having trouble doing this, the reason could be due to poor positioning or you may be trying to lift too much weight. As in every instance when you are lifting weights, be sure you know your limits and never try to overexert yourself by attempting to lift weight that is far heavier than what feels comfortable.
In all three of these techniques, variations and assistance moves apply to help make each powerlifting exercise more effective and adjust the difficulty based on the level of workout you would like to program.
Our team of trainers are ready to guide you through resistance training for reaching your fitness goals. These powerlifting techniques are suitable for all skill levels.