Questions tagged [powerlifting]

Strength sport that consists of three attempts at maximal weight on three lifts: squat, bench press, and dead-lift.

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1answer
21 views

How can we be in balance while performing the barbell hack squat?

Unlike conventional squat and deadlift, in the barbell hack squat the barbell won't be over our midfoot. How can we balance properly? I've seen also that some people start with the barbell on a ...
2
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1answer
30 views

How can we prevent shoulder impingement in the overhead press?

Here it is written, about the Overhead Press, that At the bottom position, you need to be initiating the press in something called the scapular plane. Such that at the bottom position your elbows are ...
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1answer
216 views

Routine for improving hip mobility for sumo deadlifts

I have always deadlifted in a conventional stance and have never had problems with hip mobility with my squat. Recently however, I found that when trying to follow “cues” in the sumo deadlift, such as ...
1
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1answer
140 views

Why should we put our feet forward in Smith Machine Squat?

Here (and elsewhere) this statement is written about the difference between a standard barbell squat and a smith machine squat: One major difference between the barbell squat and the Smith machine ...
2
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1answer
107 views

How to rack/unrack the barbell properly in bench press

I have seen in my gym plenty of people unracking/racking the barbell like Jeremy Ethier in the following picture. He has the bar exactly above his eyes. But when I bench press, I don't feel safe when ...
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0answers
41 views

Holding breath vs Inhaling in Eccentric and Exhaling in concentric

There are plenty of guides about heavy lifting which suggest to hold the breath to help brace the core. Here there is an example with squat. Picture taken from here. Many people agree with this as it ...
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1answer
245 views

Which is the proper grip for dumbbell biceps curl?

is it better for dumbbell biceps curl: a high palm grip (such as that of deadlift) a bulldog low palm grip (such as that of bench press and overhead press) a traditional low palm grip My opinion: ...
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0answers
65 views

Powerlifting and limited time

I'm a powerlifter since 2016. If I'll have less time in the future due to work, would it be better to workout early in the morning or before sleep?
12
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1answer
2k views

Why do powerlifting federations have minimum standards for records?

I noticed this while looking at World Powerlifting records: https://worldpowerlifting.com/records/mens-world-records/ https://worldpowerlifting.com/records/womens-world-records/ World Powerlifting and ...
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2answers
154 views

Why is “squeezing your abs” advised even for exercise where there is high risk of posterior pelvic tilt?

It's known that squeezing the abs is one of the most important rule of (to my knowledge) all workout exercises, especially with weights The reason of this is the ability of ths abs to stabilize the ...
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5answers
6k views

How many calories are burned doing Starting Strength, Stronglifts, or equivalent?

Trying to estimate TDEE and don't really know how many calories are burned during 5x5 strength workouts, or equivalent weightlifting time spent in the gym. Want to make sure I am eating enough, and ...
16
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1answer
4k views

Why is “squatting the deadlift” bad?

In this article the author explains why squatting the deadlift (i.e. deadlifting with a too upright posture) is bad. He writes: This in turn both creates unfavourable leverages that cause more ...
2
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1answer
128 views

Dumbbell bench press: how to get into position

when I practice dummbbell bench press, I'm afraid more of how to get into the right position than how to perform the exercise. Precisely, these are the steps that should be performed (images taken ...
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2answers
130 views

Power Clean basic guide

this topic doesn't want to be a professional guide to power cleans, since it's so complicate for a newbie like me. However, in my life there were plenty of situations in which I needed to lift a ...
1
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1answer
62 views

Squat form check (no. 2)

Gentlemen, and ladies, I would like a squat form check, please! So here is my previous squat form check. The most important advice was that I needed to slow down my descent to consistently reach depth....
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3answers
164 views

Squat form check: How to fix inconsistency in hitting depth and inconsistent torso angle?

Update: Here is a new form check request: Squat form check (no. 2) I would like a form check for my squats please. One major problem with my high-bar squats (I haven't learnt to do low-bar squats yet)...
5
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1answer
75 views

Help create a weight-training program with a focus on martial arts

I started lifting weights in August 2020 to get stronger for my martial arts. I have been training Muay Thai/Kick Boxing and Boxing for a little while, and I intend to train Jiujutsu and Judo once ...
5
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2answers
292 views

Deadlift Form Check

I would like some feedback on my DL form please. My lower back seems to round a bit immediately right after I pull the weight off the floor. The rounding isn't as bad as it looks like on a cat when ...
8
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1answer
188 views

Is there a level of intensity in which you should train beltless?

For a competitive powerlifter, is there a level of intensity for which you should strive to not use a powerlifting belt (i.e. beltless)? For example, in my warm-up sets, I don't use a belt. However, ...
4
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1answer
157 views

Schedule of Programming for a Powerlifting Meet

I am currently training for my first powerlifting meet. The meet I had planned to attend has been cancelled so I am looking at some new options. The new date keeps moving around because of current ...
4
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2answers
386 views

Squats lagging behind deadlift

My one rep deadlift max is about 50% more than for squat. I can bench almost as much as I squat. I squat best with a fairly narrow stance and always squat deep. What might explain why my squat is ...
3
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1answer
241 views

Efficient method to determine IPF squat depth?

This isn't a question about what squat depth is, however, so we're on the same page I am using the IPF's official powerlifting definition: [...] the lifter must bend the knees and lower the body ...
7
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2answers
297 views

Gyms nationawide are closed due to COVID-19. What is the best way to continue training for a powerlifting competition?

Across all of Canada, all GoodLife gyms, Fit4Less gyms, university gyms, and presumably other gyms are closed, and for a long time. I am training for a powerlifting competition and do not have my own ...
6
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1answer
264 views

Should I bench press without an arch during training?

I currently barbell bench press twice a week; a 1x5 on Tuesday and a 5x5 on Friday. On each of these days, I perform all of my reps with a powerlifting style bench press setup: back arch and leg drive ...
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1answer
119 views

Is there anybody else who can't gain reps in 4x4 OHP?

I'm following a bodybuilding workout in which I want to do dumbells overhead military press every 2 days in order to increase my reps and my weights faster than on the others exercises. So I'm doing ...
8
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3answers
863 views

Bench Press Form Check

I've been working on my technique for the barbell bench press. I used to do a pretty flat bench press but I've recently tried to use the technique taught by Scot Mendelson. Namely, the setting onto ...
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1answer
161 views

Leg workout for someone without barbell or heavy DB?

I live in a remote area of the city where there's no affordable gym nearby,in my apartment gym there are only DB upto 12.5kg,leg extn and curl machine.Any suggestions how to plan my leg workout with ...
1
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1answer
318 views

What would be a good powerbuilding routine for mass and strength?

If I focus only in strength training I tend not to gain much size and if I stop doing core lifts for even I week, I tend to lose the 1RM numbers quite easily. Therefore I am looking to develop a ...
2
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2answers
88 views

How do you calculate a starting weight from a RPE?

For example; Paused Bench -- 3 sets, 4 reps @ 8 RPE. My interpretation: perform paused bench press for 3 sets of 4 repetitions at a weight in which you could do two more reps. However, am I just ...
3
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2answers
126 views

What is the impact between various levels of tightness with weight belts?

I've seen some people use their belts as tight as they can physically cinch it while others have recommended only a 'snugness' to the belt. What factors are important to keep in mind when tightening a ...
3
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1answer
263 views

Does Wilks score favour heavier lifters?

I've discovered that there's something called a Wilks score used to compare lifting results for different weight classes and I went ahead and started testing it using values obtained from Male ...
0
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2answers
301 views

Powerlifting and Brazilian Jiu-Jitsu: Combine Both?

My hopes and wishes have come true: a new Brazilian jiu-jitsu academy is opening down the street from my work. I am excited. However, since previously leaving BJJ I have started powerlifting. I want ...
4
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1answer
102 views

How to improve shoulder mobility for lowbar Squats

I use a wide grip for bench and have a fairly developed chest. I struggle to get the bar into a good position for lowbar, but don't want to widen my grip as I find I get better tightness with a ...
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2answers
291 views

Can Push-Pull-Legs be done as a 3 day/week routine?

Goals: General strength and muscle gain. I've got a Push-Pull-Legs (PPL) workout routine with desirable exercises from an Android app but it's actually a 6 day routine. I am wondering if I could ...
2
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3answers
387 views

Loading Barbell with First Plate Facing In

In the International Powerlifting Federations technical rules they indicate the following: The first and heaviest discs loaded on the bar must be loaded face in; with the rest of the discs ...
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1answer
215 views

Soy Protein and Protein Requirements

I'm attempting to go a couple of weeks on a vegan diet inspired by "The Game Changers". However, everywhere I look I see most vegan recipes including soy: soy mince, soybeans, tofu, tempeh, or soy ...
2
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1answer
310 views

Heel height in weightlifting shoes

I was looking at a couple of weightlifting shoes. One pair had a 0.5 inch (~1.27 cm) raised heel and the other had a 1 inch (~3.54 cm) raised heel. They were both from the same company and both cost ...
1
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2answers
322 views

Failed Sets: What to do Next?

I've been following an online 12-week program for power-lifting and strongman training. The program weights are designed around your 1RM. Each week the program increases the weight and if the past ...
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1answer
222 views

Squat Progress and Development

I'm focusing on powerlifting and weightlifting. I am 59kg in weight. I am currently able to deadlift 170kg for 1RM and squat 120kg for 1RM. As you can see, there is a very big difference between the ...
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0answers
65 views

Squat development [duplicate]

I'm focusing on powerlifting and weightlifting. I am 59kg in weight. I am currently able to deadlift 170kg for 1RM and 120kg for 1RM. As you can see, there is a very big difference between the two ...
4
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3answers
183 views

What would be best squat stance and toe position for a person with weak knee?

I think i have some knee problems as I usually feel sore there after an intense lower body work day. Also I have noticed that I have some symptoms of a knock knee,so I want to know the best stance ...
40
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3answers
57k views

Why is muscle size not proportional to strength?

This guy claims that Olympic powerlifters working in the 1-6 rep range can increase strength without increasing muscle size. http://www.bodybuilding.com/fun/topicoftheweek8.htm Trained Olympic ...
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1answer
77 views

What program to follow if I have a lifting competition in 4 week?

I am novice gym goer and even though my lifts are very beginning-intermidiate level,I am wondering what type of training should I do to prepare for the event.My weight is 62kg at 5'6" and my squat and ...
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4answers
7k views

How to prevent “good morning” when squatting?

Since last two squat sessions I have noticed that I feel my lower back when I squat for 5x3. Now this is due to good morning happening at the rising part of my squat. Lowering the weight is one ...
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1answer
103 views

Cardio, lifting, Cardio

I am 190cm tall, 96KG weight. My diet: Breakfast: 2 boiled Eggs. lunch: chicken breast, 1/2 of cup white rice. No dinner, or snacks but sometimes i take: small chocolate bar (Kinder). My Gym ...
1
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1answer
175 views

Deadlifts:Which is the best stance: normal or wide?

If you had to do one,the normal shoulder width or a sumo stance or something else, which one would you do for general strength training?I have noticed that glutes activation is more in the wide stance ...
2
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1answer
200 views

Powerlift/strongman program for beginner?

Im 270lb 6'2, starting back into the gym, i've gone 4 times now. I've always wanted to see if I could excel in max strength and strongmen type of lifts. I've seen this What's a good strength ...
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3answers
145 views

Is this a good split? Made my own template

I am a student and have a very busy schedule, but I will be able to devote 1 hour 6 days a week. I have weight trained some time ago. Right now I want to get stronger in general and also look good. I ...
4
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1answer
1k views

Does “bracing” the core increase the risk of injuries like hernia?

I have had an inguinal hernia surgery about an year ago,and am back to normal lifting,now in case of lifting weights near the PR's we know that we have to brace the core in order to keep the torso ...
2
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2answers
230 views

Is it easier to gain chest than other body parts?

so I have this problem - I haven't been exercising chest for 1.5 year now because I think it's way too big and bulky compared to the rest of my body ( read legs ) I've been doing legs(squats,...