Powerlifting Training

 
 

Powerlifting: Squat, Bench, and Deadlift

If these fundamental movements aren’t included in your program, they should be…

 The “Big Three” are considered to be the foundation of all power and strength. Here at The TOP Strength Project, we are obviously a little on the 'strength bias' side of things. These compound barbell lifts NEED to be included in your training and used as a tool to assess and progress your movement capacity and overall strength.

Regardless of your age, male or female, fitness level, or goals, EVERYONE should be utilizing some form of:

  • Squat (lower body push)

  • Deadlift (lower body pull)

  • Bench and Overhead PressPress (upper body push)

  • Pull-Up and Row (upper body pull)

These foundational patters NEED to be prioritized as the core pieces of your programming.

“Powerlifting” or strength training is not just for the competitive populations with their singlets, lever belts, sleeves, wrist wraps, and ammonia smelling salts.  Here at The TOP Strength Project, we implement these exercises in every one of our clients programming.

The SQUAT

Known throughout the industry as the “King of the Lifts,” the squat is a fundamental movement pattern that involves just about every muscle in the body.  In addition to developing your quads, hamstrings, glutes, and spinal erectors, it also burns the most calories per rep of any exercise you can perform.  It also plays a large role in postural correction and curing chronic pain in joints.  Weight bearing exercise is CRUCIAL for older populations to prevent the onset of osteoporosis (healthy bones!!), and there is no better way to load your anatomy than with the squat. (or the deadlift)

The squat is also tremendously accommodating, with dozens of different variations that when used properly can allow this crucial exercise to be appropriated for anyone.  Some of these variations include a goblet squat, suitcase squat, front squat, SSB or Transformer Bar squat, camber squat, and of course the traditional back squat.

If you’re not squatting, you should be.  And if you avoid them out of fear, or because they cause you pain, make sure to see one of us for help.

 

The Bench and Overhead Press

“How much you bench?”  The question we’ve all heard and may be reluctant to answer.

Are you looking to develop your shoulders, pecs, and triceps?  Look no further.  But, the bench press and overhead press can come at a cost if not done correctly.  See, there is a lot more that goes into these movement patters than meets the eye.  We’ve all spoken to those guys at the gym w ‘rotor cuff injuries’ (it’s a rotator cuff, man) and elbow tendonitis or pain in the front of their over developed anterior deltoids. 

It doesn’t have to be this way!  A sound understanding and mastery of proper upper body mechanics is what it’s going to take to get you bench pressing and overhead pressing like a champion.  A little direction can go a long way.  And when it comes to any movement pattern, including pressing, the goal is to improve function and proper movement patterns, under load.  Building more muscle and strength will come as a convenient bi-product of doing just that, without the cost of joint pain and injury.

The Deadlift

The deadlift, like the squat, is a fundamental movement pattern that involves just about every muscle in the body; and NEEDS to be a part of everyone’s program.   

If weakness is the symptom, the prescription is MORE deadlifts.  Many perceive this movement to be “bad for your back or dangerous.”  Well, we’re here to tell you that being weak is dangerous, and bad for your back.

Mastering and implementing this compound movement or a variation of it is the SOLUTION to your back aches. (most likely) and its FUN!  There is no better feeling then executing a perfect deadlift with more weight than you ever have before.  And all it takes is a little direction, some consistency, confidence, and trust.

Strength is the most important thing in life. Not because having a big squat or a good bench press makes you a better person…. Well, maybe it does…. But, anyway, STRENGTH is important because all of the necessary attributes it takes to BE strong are ones perpetuate themselves into anything else you may become involved in.

So, what are you waiting for? Come get under a bar, and get STRONG.

Wondering what it’s like to train with us here at The TOP Strength Project? Take a look: