Powerlifting Basics: An Introduction to Powerlifting

Why Powerlifting? I’ve been lifting weights since I was 18 years old, but have always admired strength. My first hero as a child was Superman. Powerlifting training and competition have given my workouts focus. Granted, I had gotten stronger over the years prior to competing, but never had experienced the gains I saw when training for that one big lift on the platform at the end of the powerlifting training cycle.

Powerlifting is not for everyone. Strength training is not for everyone. If you want to be good at it, you have to love it. Based on my cardio track record I believe that if it’s a chore to hit the gym, you will have difficulty sticking with it. You have to crave the steel biting into your back as the bar bows deeply from the stacks of wheels piled onto each end on heavy squat day. You have to stare down the hundreds of pounds lying on the floor on back day, and say “I will not be intimidated; you are going up!” You feel the need to add another 20 pounds to the bar just because you lifted the last weight.

What qualifies me to write about strength training? There are always going to be better powerlifters out there. I have the benefit, however, of making about a lot of the mistakes and am not shy to talk about them. I’ve been the guy in the corner piling on an impressive stack of plates on the squat rack, only to do partial squats. I’ve been stuck under a heavy bench press with no spotter. I decided to write this series of articles on powerlifting to pass on what I’ve learned from my mistakes, I’ve found that you learn much more from your mistakes than from your successes.

When I first started lifting, I knew nothing. I’d watch what other people were doing and try it. If it worked I kept doing it, if it didn’t I tried something else. I had been lifting weights for 10 years when the powerlifting team at my local gym drew me in and got me started competing. I was hooked. The rush I got from stepping onto the lifting platform made the months of pain and sweat worth it. The improvements in my training techniques and the focus on the meet at the end of the training cycle drove my strength gains through the roof.
If you would like video demonstrations for some of the powerlifting lifts, see the links at the end of this article.

Types Strength Training

When I tell someone I’m a powerlifter, they ask, “Do you win prize money?”, “Will you be on TV?”, “Are you going to be in the Olympics?” To help understand the types of strength training, you may want to know the genres.

• Bodybuilding: Ok, you may not consider bodybuilding strength training. I would argue, however, that you have to lift big to get big. I would argue that you need to develop the muscle mass before worrying about definition. Bodybuilding is likely the most widely known genre in weightlifting. Most of the mainstream weightlifting magazines cater to the body builder. Bodybuilding focuses on sculpting the shape of your muscles and your body, whereas powerlifting focuses on that one heavy single lift. If body building is your goal, a good powerlifting routine can help you build a solid well balanced base and significant muscle mass-providing you the raw material to sculpt.
• Strongman: Strongman competitions have gained significant recognition through televised events. These events have been seen worldwide, gaining recognition by masses outside the strength training world. Strongman competition typically consist of various feats of strength, such as pulling and carrying heavy objects down a track, pressing objects over the athlete’s head, lifting awkward objects, such as large stones or kegs of various weights, and deadlifting various objects. Again, a solid powerlifting routine can provide a strength base for many of the strongman events.
• Weightlifting: Olympic weightlifting or simply weightlifting refers to the strength events you see in the Olympics. I once heard someone give the simplest distinction between powerlifting and weightlifting-in weightlifting you lift the bar over your head. Weightlifting lifts, the snatch and the clean and jerk, require the lifter to lift the bar from the floor and press it above the head.
• Powerlifting: Powerlifting requires the lifter to demonstrate raw strength. It consists of three basic lifts, the squat, bench press and deadlift. These lifts are basic building blocks for any strength training routine. Once you master the basic powerlifting lifts you really have the core strength that can be applied to nearly any area of strength training.

The Basics of Powerlifting Training

A proper training approach will maximize your strength gains and reduce your chance of injury. I’ve had a great deal of success with my training and not had a major injury in 20 years of strength training by following a few simple principles:

• Technique

I used to joke that I lifted weights because I had no real talent in sports. My attitude was quickly corrected when I began to train for competition. In a single squat session, I had a world champion powerlifter identify mistakes I was making, and give me a few pointers. My squat jumped 50 pounds that week. That first year of competition training I broke the 400 and then the 500 pound barriers on the squat and deadlift. Proper lifting form will return greater strength gains, lower your risk of injury, and result in fewer red lights in the meet (2 out of 3 red lights results in a missed lift). You need to use proper form from your first warm-up set, to your heaviest working set.

• Keep it Simple

Building strength doesn’t require fancy equipment or complex lifting routines. You can build great strength by focusing on the core lifts and the right supporting exercises, maintaining consistency in your training routine and diet, and using proper form.

My routines always start with the key compound lifts first (bench press for chest, squat for legs, deadlift for back, and military press for shoulders). I use isolation exercises at the end of the workout to finish off the muscles (leg extensions and curls, tricep extensions, etc.). I don’t use any “shaping” exercises (cable crossovers, flies, etc.). I focus nearly all my effort on exercises that will increase my strength. Even though I have few if any body building components to my routine, my training has resulted significant muscle mass, as well as burned off a good deal of body fat.

The primary goal of a powerlifting cycle is to peak in strength at your competition. The cycle I use is very basic-early in the cycle use higher repetitions with lower weights. As the competition nears, I reduce the number of repetitions and increase the weight. Not only does this assist you to hit your peak at the meet, the constant change in your workout prevents you from hitting training plateaus.

As an example, if you have a three month training cycle until the next powerlifting meet, start with sets of six to eight reps with 60% of your best lift (called 1 rep max, or 1RM). Every two to three weeks increase the weight five to ten percent, and reduce the number of repetitions. The core strength building phase is the weeks lifting four to six reps. This is a good repetition range for building strength. The final two weeks of training working sets should be above 90% of your 1RM for one or two reps. You shouldn’t have any lifting sessions the final week before the meet. Rest up and go in strong. Since I can’t stay out of the gym myself, I usually do very light cardio work that week, such as walking on the treadmill.

I will concede that progressing from a good lifter to an elite lifter requires more advanced techniques. These techniques could include using bands and chains, adding speed workouts to your routine, lifting from boards (bench press) or a box (squats), and more complex training cycles. These techniques are beyond the scope of this article.

• Balance

To get the maximum performance out of your body, you have to train with balance. Your bench press isn’t going to improve if you neglect your lats or triceps. Your squats aren’t going to improve if ignore your lower back. Neglecting muscle groups will reduce the overall effectiveness of your training routine, and increase your chances of injury. You are training to lift a tremendous amount of weight. If you’ve skipped a muscle group, you could be creating a weak link, and can expect to get hurt.

My current training split consists of four sessions per week. My leg workout kicks off the training week, anchored by long squat sessions. Chest day follows legs, and includes a tricep workout at the end. Back day is split into deadlifts for the lower back, and at least four lat exercises. Time permitting I add a bicep workout to the end of my back day. The week ends with a shoulder workout. I try to add an extra arm workout if I have time in my schedule, triceps first, then biceps. I’ve found that if you lift in an equipped federation, the tricep is at least as important as your pectorals for a big bench press.

• Resist the Ego Set

This is the hard one. It’s good to continually push yourself to a higher level, however lifting beyond what your body is ready for is asking for trouble. If you can’t perform a lift with good form, you’re not going to get results from the lift, and sacrificing form will likely increase your chances of injury.

Don’t worry about how much the guy on the bench next to you is lifting. There will always be someone bigger, stronger, faster-always. Your goal may be that 1st place finish and best overall lifter award, but you’re really competing against yourself. You want to continue to beat your own personal records, continuously grow stronger, and pass key milestones and personal records.

Don’t attempt to lift more weight than you can complete with controlled, proper form. If you’re maxing out at 300 lbs, don’t try 350. It is sometimes effective to push just beyond your limit, try out that next weight and get your body used to the feel, try 320 lbs. Use a spotter you trust, and keep your form strict. You’re not going to continue to improve as greatly from reps completed with poor form-bouncing the weight off your chest, partial squats, etc. You’re not going to improve at all when you’re injured and are out of the gym for a couple weeks. If (I should say when) you do find yourself under a weight that you are unable to lift, continue to lift with proper form. Rely on your spotter to provide the assistance you need to complete the lift.

In place of the ego set, I do like to add a bonus set. I will add an extra set to my workout with moderately more weight than I’ve been working with, pushing just beyond my limit. It helps me prepare for what that next level feels like, prepares my body for the heavier weight. If you do add the “bonus set”:

• Use a Spotter You Know and Trust

  • Don’t cheat on your technique to get more weight
  • When your strength fails, rely on your spotter for assistance, but maintain form and control

The Competition Lifts

When training for competition, train exactly like you’re going to compete. Don’t assume you are going to cheat on your form in training (i.e. bouncing the bar off your chest on the bench, performing partial squats, etc.) and then try to clean it up in the competition. Every set, every rep from your first warm-up to your final working set should be performed in competition form. If you are unable to control the weight with proper lifting technique for your target repetition range, reduce the weight. When you lift to failure, continue to lift with control and proper form, rely on your spotter to assist with the completion of your rep.

• Squat

Love them or hate them, the squat is the anchor of your strength training program. When your squat strength goes up, all of your lifts are likely to follow. Don’t make excuses, hit them, and hit them hard. There is no exercise that will improve your overall strength as much as the squat.

Sit into your squats, as if you were sitting into a chair. Your descent should be quick, but controlled. Descend until your thigh is parallel to the floor, and then drive it back up. Keep your head and chest up throughout the lift to prevent leaning too far forward, and force your legs to drive the weight up. Common mistakes are to lean forward too far on the descent and to kick the buttocks out when coming back up. This leaves the work on your lower back to bring your body back erect.

• Bench press

The bench press is everyone’s favorite isn’t it? When someone sees your large frame and asks “How much can you lift?” they are really asking how much you can bench press. Everyone admires the bench press because of the big chest, the big upper body, right?

I had been strength training for 15 years before I fully understood the mechanics and started performing my bench press properly. With proper technique, I realized the pectorals are more or less just along for the ride, the lats and triceps are where the real work gets done. A few tweaks to my form and my bench press exploded!

As with all your competition lifts maintain control throughout each repetition. Unrack the bar and pause with it locked out and under your firm control. Bring the bar down quickly but controlled until it rests on your chest. The bar should come to a complete stop before pressing it back up. In competition, rules for your federation may require you to wait for the judge’s “press” command before lifting the weight. When pressing the bar, thrust it off your chest with your lats. About a third of the way up your triceps will kick in locking the bar out. Throughout the lift, your shoulders should remain firmly against the bench; concentrate on squeezing your shoulder blades together. Your feet, head, and buttocks should remain in contact with the bench or the floor, and should not shift during the lift.

Note: some lifting federations may be less stringent with the rules regarding shifting positions during the bench press.

• Deadlift

Some say it’s the squat, I think the deadlift is the most intimidating of the three lifts. Granted, in the squat you have a monstrous amount of weight (hopefully) on your back that you’re not getting out from under until you complete the lift. However, in the squat the eccentric part of the lift (the descent) winds you up like a spring, ready to explode driving the weight up. With the deadlift, you walk up to a huge (again, hopefully) pile of dead weight. It’s on you to pull it from the floor.

The key to a successful deadlift is to dig deep when you set up and start the lift. The lower you can get your body to start, the more power you can get out of your legs during the lift. Start by placing your legs close to the bar, no more than one inch away. If you deadlift with a regular stance, your feet should be about shoulder width apart with your hand position just outside your legs on the bar’s knurling for grip. If you use sumo style, your feet should be positioned wide. I like to place my shins right at the bar’s hash mark. Your hands should be placed inside your legs, again on the bar’s knurling. Your grip should alternate, one hand with an overhand grip, the other with an underhand grip so the bar does not roll out of your hands during the lift.

Once you have your foot position and your grip, sit into the lift, forcing your buttocks down and keeping your head and chest up. Drive upwards with your legs. Once the bar passes your knees, begin to straighten your upper body, pulling with your lower back. The initial pull should be with your legs, if you are using your lower back throughout the entire lift, you are likely making one of two mistakes:

• You’re not starting with your buttocks down far enough and your head and chest up
  • When you start the lift you may find your buttocks kicking out and back without moving the bar up, leaving the lower back to do all the work

The lift should be completed in one motion. If you pause at any point, allowing the bar to rest on your thighs, the judges are going to give you red lights for “hitching”. Complete the lift with your body fully erect, and your knees locked out.

The Day of the Meet

This is where it all comes together, where your months of effort, sweat, and blood (if you’re doing your deadlifts correctly) pay off. It’s important that you go into the meet with a plan, and work that plan.

• Opening lifts: Know what weight you want to open with for each of the lifts, you will have to provide them during weigh in. Although you may have the opportunity to reduce your opening lifts before your lifting session starts, if you cannot successfully complete your opener in any of the three lifts, you will bomb out of the meet. Once your group begins lifting, you cannot lower your opener. A rule of thumb: if you’re unsure of how heavy you should open, start at a weight you can lift for two repetitions with proper technique in the gym.
• Warm-ups: The meet is all about performing your best on the platform. Don’t leave any strength in the warm-up area. Stay conservative; lift just enough sets and repetitions to prepare you for your opening lift. Don’t perform a full workout while warming up.
• Conserve your energy: Focus every bit of your energy into those few seconds on the platform. Between lifts find a comfortable spot and sit down. Concentrate on your next lift. Try to picture every part of the lift in your mind. Drink plenty of fluids between lifts. You may want to consume good carbs in small portions throughout the meet to keep my energy level high.
• Time management: Once your bar is loaded, you will have one minute to begin your lift. Try to time your preparation so you have all your gear in place just as the staff finishes loading the bar. After your lift, you have one minute to give the scoring table the weight for your next lift attempt.

Putting it All Together

You don’t have to look like one of those monsters on the cover of Insane Fitness and Brute Strength magazine to make use of a powerlifting routine. Regardless of your strength training goals adding a powerlifting cycle into your training plan can make a big difference-adding muscle mass, breaking through plateaus, possibly even hitting new personal records and strength goals. Try putting some of these concepts into your routine for three or four months and you’ll likely experience some surprising gains. If you are interested in competing, you can find different lifting federations on the web by searching for powerlifting. Most have schedules of upcoming events on their web site, rules for proper lifts, legal equipment and substances, as well as other useful information.

More Information on Powerlifting

Additional articles in the ‘Powerlifting Basics’ series:

• Powerlifting Basics: The Powerlifting Squat
• Powerlifting Basics: The Bench Press
• Powerlifting Basics: The Deadlift
• Powerlifting Basics: The Powerlifting Meet

If you’d like to learn more about improving your bench press, I’ve written a couple short articles on the subject:

• Powerlifting Basics: Tips to Increase Your Bench Press
• Powerlifting Basics: Arching Your Back to Increase Your Bench Press

For video demonstrations of the powerlifting squat and bench press, you can check out the following links:

• The Powerlifting Squat
• The Powerlifting Bench Press
• The Powerlifting Deadlift – Conventional
• The Powerlifting Deadlift – Sumo

Upcoming Article:

• A discussion on the the powerlifting meet

About the Author:

If you’d like to know more about my strength training background and an index of other related articles I’ve written, please visit the following link.

• Author’s Profile

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