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Power-Up with these 3 Powerlifting Exercises!

Strength is determined by the style of powerlifitng. Learn how squats, Bench press and Deadlift do wonder-job at your muscles in this article.

Powerlifting helps in building muscles fast. It’s the most popular reason to consider powerlifting extremely beneficial.  The main aim of powerlifting is to know how strong you’re or to what level you can uplift yourself.

These are the most popular exercises of the powerlifting: Squats, Bench press and Deadlift.

The strength depends on the style of the powerlifting.

The most popular Powerlifting exercises are as follows:

1. Squats

The squat is a complex movement.  Many of you can have few questions regarding the squats ‘What’s the best foot position?’ or ‘What should be the position of shoulders?’ Here’s the description to guide you, how to do squats.

Shoulder’s flexibility is most important thing to be considered for squats.

How to do it?

Stand with your feet a little bit wider than shoulder width apart. You keep most of the weight in the heels. So as you squat down you’re going to make sure that your knees are aligned with your ankles. Push your hips all the way back and squat straight down. Through your heels, stand right back up. Squatting straight down and then up, rep this movement. It’s simple to do.

Benefits

  • Beneficial for quads area
  • Burn fat
  • Maintain mobility
  • Helps in maintaining balance
  • Improve the backside, abs
  • Provide better circulation

2. Bench Press

The bench press is one of the most famous exercises of the powerlifting. It helps in developing upper body strength and power using your chest and triceps. It can only work if you do it right way.

How to do it?

Grab the bar with a slightly outside shoulder grip making sure your forearms are in a vertical line keeps your hips firmly places on the bench with a slightly arch in the lower back about the width of your hand in your feet flat on the ground. Your shoulders locked downward and your shoulder blades squeezed together as you lower the bar to your sternum area make sure your elbows and upper arms are at 45 degree angle to your torso drive the bar upward keeping your torso and legs tight. This is how you should to do bench press.

Benefits

  • Increase upper body strength
  • Uplift the chest muscles
  • Increase push strength
  • Improve Bone density
  • Improve endurance
  • Build strength for push-ups

3. Deadlift

There are exercises, great exercises and then comes deadlift! Deadlift is the king among the exercises.  It requires whole body and focusing, primarily, on glutes hamstring and lower back.

How to do it?

To perform deadlift place your feet slightly wider than hip-width pointed straight ahead or slightly outwards hands just outside the legs with the shoulder blade over the bar and the bar located directly above mid foot as you lift keep your chest high and your hips out. Stay in line with your legs throughout the entire movement.  As you start to reach the midway point of the lift start to push the hips forward and when you reach at the top position of the deadlift hold for 2 seconds.

Benefits of Deadlift

  • Provide core strength
  • Increase muscle mass
  • Increase total body strength
  • Burn calories
  • Improve postures
  • Prevent injuries

About The Author

Monika Chahar

Monika Chahar is a young journalist who has worked with media houses like Hindustan Times and Dainik Jagran group (special coverage of Jagran Film Festival). She has also develo.... Read More..

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