Four Popular Power Movements
Weightlifting is all about POWER!
When you’re throwing around a bunch of pounds with ease, you feel powerful.
Some movements are based on power.
The sport of powerlifting emphasizes these movements. Check out a few of them below!
Bench Press
The bench press is one of the major upper body movements. It’s a staple of many fitness programs, and that’s unlikely to change anytime soon.
Muscles worked:
The main muscle group that the bench press targets are the chest, or pectoralis, muscles. It also works your shoulders, triceps, and core at the same time.
Variations:
The bench press can be modified in many different ways for various reasons. Instead of a barbell, you can use dumbbells to reduce the strain on your shoulders.
You can also raise the bench up to target your upper chest, lower it to target your lower chest, and use a close grip to target your triceps.
Squats
Squats of any kind are essential to building power, strength, and size in your lower body. Doing squats can improve your daily life by making tasks easier. It can also improve your athletic performance.
Muscles worked:
Squats work your entire lower body, including your glutes, your hamstrings, your quads, and your calves. Performed correctly, they also work your core.
Variations:
There are a ton of different ways you can squat. By adjusting your foot placement, you can target different muscle groups. Split leg squats can help you better target each leg, while side squats can help you work on your hip muscles.
Deadlifts
Deadlifting is the other major lower body movement in powerlifting. It is a great total body exercise that makes you stronger, more athletic, and healthier overall.
Muscles worked:
The deadlift works your entire lower body, more specifically the rear portion, including the glutes and hamstrings. It also trains your core and lower back. Done correctly, they can really help you live a happier, healthier life.
Variations:
Like the other lifts, deadlifts can be modified to fit any needs. Two major variations are sumo deadlifts and Romanian deadlifts, or RDLs.
The sumo deadlift, performed with your feet wider apart, engages your lower body while emphasizing the hips and traps. The RDL works your glutes and hamstrings to the maximum.
Bent Over Rows
While the bench press works the front of your upper body, the bent over row works the back. A strong back is ESSENTIAL if you want to be sustainably strong for a long, long time.
Muscles worked:
Bent-over rows will work your entire back and core. Muscles like the lats, traps and rear deltoids will all feel the burn from this movement. Your biceps are also worked in this movement.
Variations:
Using a single arm and rowing to your waist will emphasize your lats. Using an underhand grip will work your biceps. Another fantastic way to work your entire back is with pull-ups.
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