Powerlifting is a type of sport that involves building the strength of a person’s upper body by lifting weights. Powerlifting is a sport that has captivated many throughout the years. Said to have been invented and popularized in the USA, it is now an irreplaceable part of sport championships and tournaments worldwide. There is something about the sinuous curve of those massive shoulders and the biceps straining tight sleeves that just appeal to a lot of people.
Basically, there are three types of power lifting programs currently acknowledged in championships:
Squat is a powerlifting program that starts with the person in a standing position. The weights are slung over his or her shoulders, supported by the hands on both sides. Then, once the person feels ready, he or she will have to bend their hip and get into a squatting position. This can put enormous pressure on the hip crease as well as the leg muscles. After that, for an even tougher round two, the person must get back to a standing position.
Bench press is a powerlifting program that starts with the person lying flat on their back on the bench press. The person will then have to lift the weights off of the racks. Unlike squat, which mostly relies on the person’s hip and leg strength, in order to successfully complete a bench press, he or she must depend solely on the strength contained within the arms.
Deadlift is a powerlifting program that starts with the person also in a standing position. But unlike squat, the person does not bear the weight of the loaded bars initially. It is only after the referee or the spotter has issued a start that the person should bend down and try to lift the weights clear off of the floor, then push it up and over their head. Deadlift is a tough powerlifting program that will put the durability of your hip and arms to test.
Now that you have learned about the types of powerlifting available, you can choose one that suits you best and start planning a powerlifting workout routine. If you have never even gone to the gym but are now looking to start working on your upper body muscles, these beginner powerlifting routines might just be the one you need:
First stage involves 2 sets of squat, each consisting of 4 reps. And then move on to 3 sets of bench press, each also consisting of 4 reps. Finally, finish up with 1 set of deadlift, also consisting of 4 reps. Do this routine 3 times a week. There is no regulation about how much weight you should lift in one go, but remember to start small and work your way to heavier weights as you get used to it.
The second stage involves 3 sets of squats, each consisting of 5 reps. And then move on to 5 sets of bench press, each consisting of 3 to 6 reps. Finally, finish up with 2 sets of deadlift, each consisting of 5 reps. The second stage should only start once you feel like you are up for it. That usually translates to one month or more of getting used to the first stage. You will also need to increase your time at the gym to five times a week.
Despite how easy it may appear to be on television or at championships, powerlifting is one of the more difficult types of sport. No novice should try it without an experienced spotter by their side because so many things can go wrong. Imagine your arms giving up in the middle of lifting a hundred pounds worth of loaded bar. Not only can it crush your chest and break a few ribs. If it should hit your head, the consequences will be dire and unimaginable.
Several other risks involved in doing powerlifting exercise are:
This injury is especially a huge risk in squat and deadlift powerlifting programs, because they both put a huge amount of strain and stress in that area.
Knee injury happens often to people who practice the squat powerlifting program. If you lose control of the weight while in a half-kneeling position, there could be serious harm done.
All three types of powerlifting program pose a great risk to the shoulders, because they will basically become your center of gravity once that weight is in the air.
Overall, bench press seems to be the safest choice for beginner power-lifters, as it is done in a lying down position and thus will not put pressure on anything below your shoulders. Always remember to do warm-ups before attempting any kind of weight lifting.