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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Thursday, March 10, 2016

What is Powerlifting?

Powerlifting is a sport in which competitors test their strength across three different lifts. Overall body strength is the key to good performance in powerlifting. Just as sprinting is a pure test of speed, powerlifting is a pure test of strength.


The lifts used in powerlifting

Powerlifters compete across three lifts. Those lifts are the Bench Press, the Deadlift, and the Squat.

Lifters have three chances to post a score in each lift. To post a score, the lifter must successfully complete the lift with good form throughout. If the lifter fails to post a score in a particular lift, they are disqualified from the competition.

The Powerlifting Squat

In a powerlifting squat, the lifter tales the bar across their shoulders, then bends his legs until the thighs are below parallel to the floor. This is classed as the descent. Once the descent is complete, the lifter must stand up again to complete the lift. If the lifter does not squat deep enough, or is not able to stand back up on their first attempt, the lift will be classed as a failure.

The Powerlifting Bench Press

To do a powerlifting bench press, the lifter must lie on the bench, hold the bar in both hands, lower it to their chest, pause briefly with the barbell on the chest, then press it back up. Some arching of the back is allowed, but the lifter’s buttocks must always be touching the bench. No downward movement of the bar is allowed during the upward part of the press.

The Powerlifting Deadlift

The powerlifting deadlift involves pulling the barbell from the floor (using whichever grip the lifter prefers), until the lifter is standing upright with the bar held in front of them. The lift should be a fluid motion. No “hitching” of the bar using the thighs for support is allowed.

Divisions and Weight Classes in Powerlifting

Some powerlifting competitions allow the use of supportive equipment such as wraps, belts, and lifting shirts. These are classed as “equipped” competitions. The equipment used at equipped powerlifting competitions allows the competitors to lift heavier weights.

In contrast, there are “unequipped” competitions, where supportive equipment is not allowed. These competitions are usually aimed at beginners, and the weights moved a lower, but still impressive.

Men and women compete in separate divisions in powerlifting. Within each division there are weight classes, and also classes for different age groups, with younger lifters competing in junior age groups, and separate master’s divisions for lifters over the age of 40.

Competing in Powerlifting

There are several different powerlifting federations. One of the most well known is the International Powerlifting Federation (IPF). Those wishing to compete in the sport of powerlifting should contact the IPF to learn more about the sport, and to find out about local divisions and powerlifting friendly gyms.

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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.