In power lifting there are three movements:

• Squat
• Bench Press
• Dead Lift

You get three attempts for each lift.

After all nine lifts the biggest total of each lift is added together to give you a complete overall total. For example:

Squat	280	300	320
Bench Press	190	200	210
Dead Lift	290	310	320
Total			850

If you miss all three of one of the lifts, such as the bench press, then you have bombed but you are not out of the competition you can carry on and finish the competition but you won’t get a placing.

THE SQUAT

 When doing a squat you should all ways warm up with a weight you can easily handle.

I start with just the bar then slowly add weight making sure I am fully warm and ready. This can take up to five or six sets before I get to my working sets. I will do reps of five for the first two or three sets then drop to reps of three for another to sets then one or two reps on the last warm up set then I am ready to work.

 

 

Position your self under the bar placing it across your shoulders and onto your trapezius making sure you don’t go too high on the neck but making sure the bar is comfortable.

Place your hands on the bar so your forearms are vertical (straight up and down). If this is uncomfortable move your hands all the way to the inner collars.

Step back with the bar, placing your feet not quite a metre apart, pointing your toes outward in line with your knees. With your body in its natural position (head up and back arched) begin to sit back (not straight down). Keep sitting back until you are parallel to the ground, keeping your body as upright as possible (your shins should be almost vertical). Using your hips and glutes thrust upwards.

This will take some practise to perfect.

You can also use a box to sit back on (box squats).

Start with a box that has one inch boards placed high enough on it that you can easily squat to.

Keep taking boards away until it gets more difficult. Stick with it until that becomes easy and then take another one away until you can squat below parallel.

THE BENCH PRESS

Always have a spotter when you are benching heavy for safety no matter how experienced you are.

Start with a weight you can easily handle keeping the reps low (3 to 5 reps) to conserve energy. Slowly add weight until you get to your working sets – it may take 5 or 6 sets.

Use different grips on the bar starting narrow and after each set go a little wider until you are at your strongest grip when you get to your working sets.

The bar should be lowered in a straight line (straight down then straight up).

 

 

Lie on a bench so your feet are flat on the floor keeping your butt in contact with the bench.

By arching your back (if you can’t arch your back don’t) and having your chest as high as possible (putting you in a slight decline position) will give you a stronger press and shortens the distance the bar has to travel.

Grip the bar more than a shoulder width apart using the knurlings on the bar as spacing guides.

Lower the bar slowly and in control keeping your elbows close to your sides – not straight out. breathing in on the way down, the bar should reach the lower part of your chest, then pause for a second and in one powerful movement explode the bar up as fast as you can breathing out on the way up.

This type of benching will build explosive power and strength.

Your warm ups should be performed just like your heavy sets hence the importance of good form all the way through your warm ups.

THE DEAD LIFT

The dead lift looks easy but it is one of the hardest technically to do especially when you are using big weights.

Take your time warming up with this exercise. It is working almost every muscle in the body. If you are not concentrating it can cause injury very easily. If I were to pick one exercise to work the whole body this dead lift would be the one.

 

 

Conventional Dead Lift

Stand in front of the bar placing your feet in a natural standing position about one foot apart. It is important that you keep your back arched and head up throughout the whole movement.

Bend down and grab the bar on either side of your legs making sure your legs are slightly above parallel and your arms are fully stretched. With the bar touching your shins, drive up through your feet/heels.

As the bar passes your knees drive your hips forward remembering to keep your back arched and head up.