The Three Basic Exercises Of Power Lifting

The fewer exercises you do, the more effective those chosen few will be. Don’t believe it? Look at the sport of power lifting to see how just three exercises can create all-over strength.

What Power Lifting Is

Power lifting is a weight lifting sport that focuses on measuring how much weight a body can lift in one repetition through using three specific exercises. While this doesn’t seem like it would be all that hard, these competitors are lifting hundreds and hundreds of pounds at a time.

And that means that these men and women need to slowly work up to their maximum weights in order to be able to lift more than everyone else at a competition.

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The Squat

The first power lifting exercise is the squat. This exercise involves having a barbell across your shoulders and behind your head or two hand weights on your shoulders. You start from a standing position and slowly lower your hips to the ground as though you were going to sit in a chair. Your knees should not go past your toes as you do this.

The object is not to get really low, but rather to engage your gluteus maximus muscles as well as your quadriceps. As though you were lowering into a chair, but you don’t quite hit the seat, you will then slowly move your body back into the standing position.

The Bench Press

Nearly everyone has done the bench press power lifting exercise at some point or another in their exercise history. You can either employ a weight bench or lie on the floor for this movement.

Take a barbell or hand weights and lie on the chosen surface, pushing the arms up from the shoulders until the arms are straight. When you have reached the top of the movement, you will then move the arms down to the starting position. This is a great exercise for the entire upper body, chest, and arms.

The Dead Lift

This is the power lifting exercise that is often confused with a weight lifting movement. In this exercise, you will have your barbell or free weights on the floor in front of your feet. You will bend down, knees slightly bent, and lift the weight(s) up without bending your arms.

The end of the movement looks like you are just holding weights by your sides. Then you put the weights back down on the ground. This is a great exercise for the hamstrings as well as the lower back.

By using these three basic power lifting exercises, you can create a well-rounded weight training program without spending hours in the gym, and that’s what everyone wants.