Powerlifting Training for Beginners
Powerlifting consists of three main lifts: the squat, the bench press, and the deadlift. The goal of powerlifting is to lift as much weight as possible for one repetition in each lift. Powerlifting is a great way to test and improve your strength, as well as your mental toughness and discipline.
If you are new to powerlifting, you may feel overwhelmed by the amount of information and advice available online. You may wonder how to start, what exercises to do, how to perform them correctly, and how to avoid injuries. Don’t worry, I'm here to help you. In this article, I will provide some practical guidance and tips for beginners who want to start powerlifting training.
We will cover the following topics:- The core lifts: how to perform the squat, the bench press, and the deadlift with proper form and technique
- The secondary lifts: how to use variations of the core lifts to improve your weak points and address your imbalances
- The accessory lifts: how to use isolation exercises to strengthen your supporting muscles and prevent injuries
By following these tips, you will be able to start your powerlifting journey with confidence and ease.
The Core Lifts
The core lifts are the foundation of powerlifting training. They are the most important exercises to master and improve, as they directly affect your performance and results. Here are some of the key points to remember when performing the core lifts:
Squat: The squat is the first lift in a powerlifting competition. It works your lower body muscles, such as your quads, glutes, hamstrings, and calves. It also engages your core and back muscles for stability and support. To perform a squat, you need to place a barbell on your upper back, either on your traps (high bar), (mid bar) or on your rear delts (low bar). You then need to stand with your feet shoulder-width apart, toes pointing slightly outwards. You need to keep your chest up, your back straight, and your core tight. You need to bend your knees and hips and lower your body until your thighs are parallel to the floor, or as low as you can comfortably go. You need to make sure your knees don’t go past your toes, and your weight is on your heels. You need to push yourself back up to the starting position and repeat.Bench Press: The bench press is the second lift in a powerlifting competition. It works your upper body muscles, such as your chest, shoulders, triceps, and lats. It also requires your core and legs to generate force and stability. To perform a bench press, you need to lie down on a flat bench, with your eyes under the bar. You need to grip the bar with your wrists straight. You need to lift the bar off the rack and hold it over your chest, with your arms fully extended. You need to lower the bar You need to lower the bar to the top of abdominals, touching it lightly without bouncing. You need to make sure your elbows are tucked in at about 45 degrees, and your shoulders are retracted and depressed. You need to press the bar back up to the starting position and repeat.
Deadlift: The deadlift is the third and final lift in a powerlifting competition. It works your whole body, especially your posterior chain, which includes your hamstrings, glutes, lower back, and traps. It also challenges your grip, core, and mental fortitude. To perform a deadlift, you need to stand with your feet hip-width apart, and your shins close to the bar. You need to grip the bar with your hands just outside your legs, either with a double overhand grip, or a mixed grip (one hand over, one hand under). You need to bend your knees and hips and lower your torso, keeping your back flat and your chest up. You need to make sure your shoulders are over or slightly in front of the bar, and your head is neutral or slightly up. You need to lift the bar off the floor by straightening your legs and hips, keeping the bar close to your body. You need to lock out your knees and hips at the top, and stand tall with your shoulders back. You need to lower the bar back to the floor by reversing the motion, and repeat.
The Secondary Lifts
The secondary lifts are variations of the core lifts that can help you improve your weak points and address your imbalances. They are also known as assistance or accessory lifts, and they are usually performed after the core lifts in your powerlifting training program. The secondary lifts can help you:
- Target specific muscles or joints that are lagging or limiting your performance in the core lifts
- Increase your range of motion, stability, and mobility in the core lifts
- Prevent or recover from injuries by strengthening your tendons, ligaments, and joints
- Add variety and challenge to your powerlifting training program
Here are some secondary lifts for each core lift, and how to perform them:
Squat: Some of the best secondary lifts for the squat are the front squat, the box squat, the pause squat, and the split squat. These variations can help you improve your quad strength, hip drive, depth, and balance in the squat.Front Squat: The front squat is similar to the back squat, but the barbell is placed on your front shoulders, instead of your upper back. This shifts the load to your quads and core, and requires more thoracic extension and wrist mobility. To perform a front squat, you need to grip the bar with your elbows pointing forward. You need to rest the bar on your front deltoids, and keep your chest up, your back straight, and your core tight. You need to squat down and up, just like in the back squat, keeping your knees in line with your toes, and your weight on your heels.
Box Squat: The box squat is a variation of the back squat, where you sit back on a box or a bench at the bottom of the squat. This breaks the momentum and reduces the stretch reflex, making you rely more on your hip drive and glute activation. It also helps you achieve a consistent depth and improve your form. To perform a box squat, you need to set up a box or a bench behind you, at a height that allows you to squat slightly below parallel. You need to place the bar on your upper back, and stand with your feet slightly wider than shoulder-width apart, toes pointing slightly outwards. You need to squat down by pushing your hips back, until you touch the box or the bench with your glutes. You need to pause for a second, without relaxing or bouncing, and then explode up by driving your hips forward, keeping your chest up, your back straight, and your core tight.
Pause Squat: The pause squat is another variation of the back squat, where you pause at the bottom of the squat for a few seconds. This increases the time under tension and the difficulty of the squat, and also eliminates the bounce and the stretch reflex. It helps you develop more strength and control in the bottom position, and overcome your sticking points. To perform a pause squat, you need to place the bar on your upper back, and stand with your feet shoulder-width apart, toes pointing slightly outwards. You need to squat down until your thighs are parallel to the floor, or as low as you can comfortably go. You need to pause for 3 to 5 seconds, without losing tension or changing your position, and then push yourself back up to the starting position, keeping your chest up, and your core tight.
Split Squat: The split squat is a unilateral exercise that works one leg at a time. It targets your quads, glutes, hamstrings, and calves, as well as your core and balance. It helps you correct any asymmetries or imbalances between your legs, and improve your stability and mobility in the squat. To perform a split squat, you need to hold a pair of dumbbells by your sides, or a barbell on your upper back. You need to stand with one foot in front of the other, about a stride length apart. You need to lower your body by bending both knees, until your front thigh is parallel to the floor, and your back knee is slightly above the floor. You need to make sure your front knee is aligned with your ankle, and your torso is upright and your core is tight. You need to push yourself back up to the starting position and repeat.
The Secondary Lifts Variations for Bench and Deadlift
The secondary lifts are variations of the core lifts that can help you improve your weak points and address your imbalances. They are also known as assistance or accessory lifts, and they are usually performed after the core lifts in your powerlifting training program. The secondary lifts can help you:
- Target specific muscles or joints that are lagging or limiting your performance in the core lifts
- Increase your range of motion, stability, and mobility in the core lifts
- Prevent or recover from injuries by strengthening your tendons, ligaments, and joints
- Add variety and challenge to your powerlifting training program
The secondary lifts variations for the bench, and how to perform them:
Bench: Some of the best secondary lifts variations for the bench are the close-grip bench, the incline bench, the pause bench, and the floor press. These variations can help you improve your triceps strength, chest activation, bottom-end power, and lockout strength in the bench.
Close-Grip Bench: The close-grip bench is similar to the standard bench, but the grip is narrower, This shifts the load to your triceps and reduces the involvement of your chest and shoulders. To perform a close-grip bench, you need to lie down on a flat bench, with your eyes under the bar. Grip the bar with your hands with your wrists straight. You need to lift the bar off the rack and hold it over your chest, with your arms fully extended. You need to lower the bar to the top of abdominals, keeping your elbows tucked in and close to your lats/body. You need to press the bar back up to the starting position and repeat.
Incline Bench: The incline bench is set usually between 15 and 45 degrees. This increases the activation of your upper chest and front deltoids, and also works your triceps. To perform an incline bench, you need to lie down on an incline bench, with your eyes under the bar. You need to grip the bar with your hands slightly wider than shoulder-width apart, and your wrists straight. You need to lift the bar off the rack and hold it over your upper chest, with your arms fully extended. You need to lower the bar to your upper chest, touching it lightly without bouncing. You need to press the bar back up to the starting position and repeat.
Pause Bench: The pause bench is another variation of the bench where you pause at the bottom of the bench for a few seconds. This eliminates the bounce and the stretch reflex, making you rely more on your bottom-end power and control. It also mimics the competition rules, where you have to wait for the judge’s command to press. To perform a pause bench, you need to lie down on a flat bench, with your eyes under the bar. You need to grip the bar with your wrists straight. You need to lift the bar off the rack and hold it over your chest, with your arms fully extended. You need to lower the bar to the top of abdominals, touching it lightly without bouncing. You need to pause for 3 to 5 seconds, without losing tension or changing your position, and then press the bar back up to the starting position and repeat.
Floor Press: The floor press is a variation of the bench where you lie on the floor instead of a bench. This reduces the range of motion and the stress on your shoulders, and also increases the difficulty of the lockout. It helps you develop more strength and stability in the top half of the bench. To perform a floor press, you need to lie down on the floor, with your legs out straight. You need to have a spotter or mono hooks to help get that bar out. You need to grip the bar with your hands with your wrists straight. You need to hold the bar over your chest, with your arms fully extended. You need to lower the bar towards the top of your abdominals, until your elbows touch the floor. You need to pause for a second, without relaxing or bouncing, and then press the bar back up to the starting position and repeat.
The Secondary Lifts Variations for Deadlift and how to perform them:
Deadlift: Some of the best secondary lifts variations for the deadlift are the Romanian deadlift, the deficit deadlift, the rack pull, and the snatch-grip deadlift. These variations can help you improve your hamstring strength, floor speed, lockout strength, and back strength in the deadlift. Romanian
Deadlift: The Romanian deadlift is a variation of the deadlift where you start from the top position, and lower the bar to your shins or just below your knees, keeping your legs almost straight. This increases the tension and stretch on your hamstrings and glutes, and also works your lower back and core. To perform a Romanian deadlift, you need to stand with your feet hip-width apart, and hold a barbell in front of your thighs, with your hands just outside your legs. You need to keep your chest up, your back straight, and your core tight. You need to hinge your hips back and lower the bar to your shins or just below your knees, keeping your legs slightly bent and your knees in line with your toes. You need to make sure your back is flat and your shoulders are over or slightly in front of the bar. You need to lift the bar back up to the starting position by driving your hips forward, keeping the bar close to your body.
Deficit Deadlift: The deficit deadlift is a variation of the deadlift where you stand on a raised platform, such as a plate or a block, creating a larger range of motion and a lower starting position. This makes the lift harder and more demanding on your legs, hips, and back, and also improves your strength and speed off the floor. To perform a deficit deadlift, you need to stand on a raised platform, about 1 to 3 inches high, and place a barbell on the floor in front of you. You need to stand with your feet hip-width apart, and your shins close to the bar. You need to grip the bar with your hands just outside your legs, either with a double overhand grip, or a mixed grip (one hand over, one hand under). You need to bend your knees and hips and lower your torso, keeping your back flat and your chest up. You need to make sure your shoulders are over or slightly in front of the bar, and your head is neutral or slightly up. You need to lift the bar off the floor by straightening your legs and hips, keeping the bar close to your body. You need to lock out your knees and hips at the top, and stand tall with your shoulders back. You need to lower the bar back to the floor by reversing the motion, and repeat.
Rack Pull: The rack pull is a variation of the deadlift where you start from a higher position, usually at or above your knees, by placing the bar on a rack or a block. This reduces the range of motion and the stress on your lower back, and also increases the difficulty of the lockout. It helps you develop more strength and power in the top half of the deadlift. To perform a rack pull, you need to set up a rack or a block behind you, at a height that allows you to start the lift at or above your knees. You need to place a barbell on the rack or the block, and stand with your feet hip-width apart, and your shins close to the bar. You need to grip the bar with your hands just outside your legs, either with a double overhand grip, or a mixed grip (one hand over, one hand under). You need to keep your chest up, your back straight, and your core tight. You need to lift the bar off the rack or the block by driving your hips forward, keeping the bar close to your body. You need to lock out your knees and hips at the top, and stand tall with your shoulders back. You need to lower the bar back to the rack or the block by reversing the motion, and repeat.
Deficit Deadlift: The deficit deadlift is a variation of the deadlift where you stand on a raised platform, such as a plate or a block, creating a larger range of motion and a lower starting position. This makes the lift harder and more demanding on your legs, hips, and back, and also improves your strength and speed off the floor. To perform a deficit deadlift, you need to stand on a raised platform, about 1 to 3 inches high, and place a barbell on the floor in front of you. You need to stand with your feet hip-width apart, and your shins close to the bar. You need to grip the bar with your hands just outside your legs, either with a double overhand grip, or a mixed grip (one hand over, one hand under). You need to bend your knees and hips and lower your torso, keeping your back flat and your chest up. You need to make sure your shoulders are over or slightly in front of the bar, and your head is neutral or slightly up. You need to lift the bar off the floor by straightening your legs and hips, keeping the bar close to your body. You need to lock out your knees and hips at the top, and stand tall with your shoulders back. You need to lower the bar back to the floor by reversing the motion, and repeat.
Rack Pull: The rack pull is a variation of the deadlift where you start from a higher position, usually at or above your knees, by placing the bar on a rack or a block. This reduces the range of motion and the stress on your lower back, and also increases the difficulty of the lockout. It helps you develop more strength and power in the top half of the deadlift. To perform a rack pull, you need to set up a rack or a block behind you, at a height that allows you to start the lift at or above your knees. You need to place a barbell on the rack or the block, and stand with your feet hip-width apart, and your shins close to the bar. You need to grip the bar with your hands just outside your legs, either with a double overhand grip, or a mixed grip (one hand over, one hand under). You need to keep your chest up, your back straight, and your core tight. You need to lift the bar off the rack or the block by driving your hips forward, keeping the bar close to your body. You need to lock out your knees and hips at the top, and stand tall with your shoulders back. You need to lower the bar back to the rack or the block by reversing the motion, and repeat.
Snatch-Grip Deadlift: The snatch-grip deadlift is a variation of the deadlift where you use a wider grip, similar to the one used in the snatch. This increases the range of motion and the demand on your back, traps, and forearms, and also improves your grip strength and mobility. To perform a snatch-grip deadlift, you need to stand with your feet hip-width apart, and hold a barbell in front of your thighs, with your hands wider than shoulder-width apart, and your wrists straight. You need to keep your chest up, your back straight, and your core tight. You need to hinge your hips back and lower the bar to your shins or just below your knees, keeping your legs slightly bent and your knees in line with your toes. You need to make sure your back is flat and your shoulders are over or slightly in front of the bar. You need to lift the bar back up to the starting position by driving your hips forward, keeping the bar close to your body.
Conclusion
Powerlifting is a rewarding and challenging sport that can help you improve your strength, health, and confidence. But it can also be daunting and confusing for beginners who don’t know where to start or how to train properly.
That’s why I created this guide to help you learn the basics of powerlifting training. In this guide, we covered:
- The core lifts: how to perform the squat, the bench press, and the deadlift with proper form and technique
- The secondary lifts: how to use variations of the core lifts to improve your weak points and address your imbalances
- The accessory lifts: how to use isolation exercises to strengthen your supporting muscles and prevent injuries
By following these tips, you will be able to start your powerlifting journey with confidence and ease. You will also see amazing results in your strength, physique, and performance.
Whether you want to compete, or just get stronger and fitter, powerlifting can help you achieve your goals.
But don’t just take my word for it.
Try it for yourself and see the difference.
If you need more guidance, support, or motivation, feel free to contact me or join our community of powerlifters.
I'm here to help you succeed and enjoy your powerlifting training.
So what are you waiting for?
Grab a barbell and start lifting.
You have nothing to lose and everything to gain. Happy powerlifting!
Written By
Kiwi-Strength Coach Dan