Powerlifting: what is training and how does it take place

the powerlifting (literally “power lift”) is one competitive sports discipline born in the 70s of the last century and linked to Olympic weightlifting. Unlike weightlifting, however, which is based on two lifts, namely the pull and the swing, weightlifting is based on three basic steps: squat, bench press and deadlift (in normal and sumo versions). All the equipment you may also have for train at home by creating a home gym.

If you want to practice this discipline or simply you are passionate about it and want to know more, just keep reading.

powerlifting rules

Before understanding how this discipline is practiced and how training takes place, it is good to know the rules. To avoid imbalances between athletes and false results, in all competitions, competitors are divided by age, weight and gender.

Another important distinction is that between Powerlifting (with equipment, i.e. with bodices, benches, knee pads, belts to help lifts, so with everything necessary to prevent joint injuries) and Raw powerlifting (more crude i.e. without equipment, although belts and bandages for wrists and knee pads are allowed).

How is powerlifting practiced?

As mentioned above, this sport is based on three main lifts: squat, bench press and deadlift, carried out according to specific regulations established by the Federation which, in the event of non-compliance, the validity of the tricks is compromised. The first lift is the squat, which is the main exercise that involves the full squat. To be valid, it must be one deep squat below parallel, i.e. the hip should be below the line of the athlete’s knees.

The second lift is the one on the flat bench: to be valid, the bar must be brought to the level of the sternum and after a pause in the chest for about a second, you can proceed with the stretch. The third elevator is known as deadlift and his the deadlift and according to most, it’s the most intuitive and easiest to do. The athlete should lift the bar off the floor with the legs fully extended and the torso upright.

the weightlifting goal is then to test the maximum strength of the athlete to lift the maximum weight in all three lifts (squat, flat bench and deadlift). The important thing is to remember that if you are a beginner, it is impossible to train without the help of a personal trainer or a certified sports trainer. It takes a lot of practice and a lot of technique, they are not improvised movements and dangerous for the joints if they are not executed correctly or if the loads are too high.

To practice Powerlifting it is good to use professional and quality equipment that you can find on Xenios USA

Benefits of Weightlifting

the weightlifting is a full workout which has many advantages for the athlete who practices it correctly. Essentially this discipline improves:

  • To obligate
  • balance
  • coordination
  • muscle hypertrophy

outraged strengthen the muscles of the whole body (not just legs and hips) and endurance, another benefit of weightlifting it’s in the increase in calories burned.

Compared to conventional exercises practiced in the gym, the powerlifting lifts require a much greater energy expenditure (unsurprisingly, the day after training, the athlete must increase his daily energy requirements).

outraged improve health and metabolism, decrease body weightAccording to numerous American scientific studies, the practice of powerlifting constantly makes the bones stronger and more resistant and thus prevents degenerative bone diseases.

In general, the body structure improves and the athlete is able to perform other sports and sports activities like athletics, long jump or other, martial arts and wrestling with more gusto.

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