Now powerlifting is no longer a man’s arena. Women have been making their way into the sport for long years, setting impressive records while demonstrating incredible quality. Interested in getting started with women’s powerlifting? Here’s quick guide of what you would like to consider before recently you step up to the barbell.
Women’s powerlifting is all approximately three works out: the deadlift, the squat, and the bench press. It’s a count of your three best numbers from these lifts that will allow you that personal best you’re striving for. So, what way better to start than with these three lifts?
Barbell Deadlift
The deadlift activates the hamstrings, glutes, lower back, calves, quadriceps, and abdominals. Our deadlifting checklist offers a more in-depth breakdown, but here’s a rundown on how to perform a deadlift:
- With a flat back, keep your hips above your knees
- Take a deep breath then pull the barbell up slowly
- Pull in a straight vertical line with an overhand grip and straight arms
- The barbell should touch your shins but not drag against them
- Once the barbell is at your thighs, lock out your hips by tightening your glutes
- Do not lean back
- Exhale your breath as you slowly lower the barbell back towards the ground
- Push your hips back but do not bend at the knees until after the barbell has passed them
Barbell Back Squat
The barbell squat targets the quadriceps, glutes, hamstrings, calves, hip flexors, and abdominals. Ideal for boosting strength, barbell squats are the foundation of powerlifting. To master the barbell squat:
- Position the barbell across your traps (You can also opt for a low-bar variety, but we recommend this for more advanced lifters)
- Place your feet at or just outside of shoulder width
- Stand tall with the barbell and brace the core
- Bend at the knees while you drive your hips back
- Lower yourself towards the ground
- Pause once your thighs reach parallel (or go beyond parallel if you have the flexibility)
- Contract your quadriceps and glutes as you stand back up
Barbell Bench Press
The barbell bench press targets your chest, front deltoids, abdominals, and triceps. Learn how to perform and increase your bench press:
- Lie on a flat bench with your feet flat on the ground (If your legs don’t reach, you can use the foot rest at the end of the bench)
- Brace your core and pinch your shoulder blades together for stability
- Use a grip that is just outside of shoulder width
- Focus the tension in the chest as you push the barbell straight up
- Slowly lower the barbell towards your chest
- Pause at the bottom then push the barbell back up – Do not lock out the elbows
Develop a Schedule
Create a schedule for yourself where you focus on improving your performance with these three exercises. We recommend at least three days per week of performing the deadlift, squat, and bench press. You can alternate week to week where your workouts have only one exercise or all three.
As you improve, increase this number of workouts per week by one. Ideally, your goal would be safely lifting five times per week, assuming your rest and recovery game is on point.
Together with your goals set and your motivation high, this is the reason it would be best getting a powerlifting trainer. Even if you’ve been practicing the essential workout, you need to create for sure that your frame and pose are perfect before you start lifting heavier weights. The knowledge you’ll acquire from some sessions with a trainer could save you months spent through in recovery from a weightlifting injury.
About The Author
Shreyasi Maiti is a Content Specialist working with Body & strength. She is a rare multi-tasker you’ll come across. Along with a dancer by passion, she enjoys writing ..
Read More..
YOU MIGHT ALSO LIKE