43 Super Messages Carried Masterfully

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Throughout the annals of powerlifting history and lore, one technique has stood out among all the others (and there are many) for helping men and women to squat more and more poundage: The box squat. Many powerlifters have attributed leaps from their previously plateaued weight limits, to some higher number (often by 100 to 200 additional pounds) after introducing box squats into their routine.

How to Box Squat

This part is easy. Place a solid, 4-inch to 6-inch tall box behind you as you prepare to squat. Squat back to a sitting position. You don’t sit – rather, you “set” your body down upon the box for just a split second, and then return to the standing position. Use a low weight when completing this movement for the first time, as you may find balance to be an issue as you learn this movement.

Getting started

Every new squatter should box squat. The biggest mistake that new powerlifters make in the gym is not breaking parallel on squats. Since the box used in box squats it located just a few inches off the ground, you are absolutely required to break parallel to complete the movement. It takes all of the cheating potential out of the movement, and it takes away a lot of the stress that comes with the “Am I doing this correctly?” self-doubt. If you squat the weight down, sit on the box, then return to standing, you have completed the rep correctly.

Other advantages

The box squat benefits lifts besides just the squat. Deadlift and Olympic pulling movements become easier due to the overall body strength required to stand up. Not just the legs, but also the back, torso, and other core muscles benefit as well.

Variations on the movement

Standard box squats work the entire lower body. By sitting back further in the seated position, you are able to more effectively target the glutes, hamstrings, and hip muscles. Leaning forward lends more of the workload to the front quadriceps. Additionally, using a wide stance increases inner thigh strength and flexibility.

One Caveat

The box squat is designed for powerlifters, not bodybuilders. This movement targets core muscles and allows the lifter to quickly increase the poundage moved. However, it is primarily a strength-increasing movement. It isn’t designed to pull blood into the quads or grow the legs – it’s designed to train the body to handle more weight during the squat. If you’re looking to add numbers to your squat total, not necessarily add size to your body, give box squats a shot!

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Powerlifting is a competitive sport in which an individual is given three attempts to complete one of three distinct lifts. During a powerlifting competition, individuals have to complete three lifts, which include a squat, a bench press, and a deadlift.

Individuals are judged on their ability to cleanly lift the given weight.

Training For Powerlifting

There are several different approaches that individuals involved in powerlifting can take in order to be prepared for the demands of their sport. Generally speaking, a typical powerlifting routine involves training using the same lifts that are used during competition.

This means making good use of squats, bench press, and deadlift. Over time, the amount of weight that an individual lifts during a workout is increased, while the number of repetitions is decreased.

The Lifts

Squats

Select the appropriate weight. Position the barbell across your shoulders and behind your neck.Keep your feet flat on the ground, about shoulder-width apart, and pointed slightly outward to help with balance.

1.Place your hands on the barbell positioned just slightly greater than the width of the feet. Use a gentle grip to hold on to the bar.

2. Begin the squat from a standing position. Keep your head up, your back straight, and your chest out.

3. Slowly lower the weight by bending at the knees. Remember the importance of breathing. Inhale as you squat down. Keep your head up and back straight and close to vertical to prevent injury.

4. Lower the weight until your legs are parallel to the ground.

5. Slowly exhale as you rise up out of the squat position. Repeat the process for the desired number of squats (usually 8-10)

Deadlift

1. Position yourself in front of a barbell with a comfortable stance. Your feet should be less than shoulder-width apart and your toes should be lined up and placed just under the barbell bar.

2. Bend the knees slightly and keep your head up. Bend slightly at the waist, reach down, and grab for the bar. Make sure and keep your lower back as straight as possible to avoid injury.

3. Use both ands to grip the barbell with an overhand grip (knuckles facing away from your body). Position your hands about 16 to 18 inches apart.

4. From this position, straighten yourself up while you lift the barbell at the same time. Upon lifting the barbell, it should be at arm’s length. Let the barbell hang down in front of your body halfway down the thigh. This is the starting position.

5. From this standing position, bend at the waist and lower the barbell to the floor. Keep your knees slightly bent. Keep your back straight and your head up. All you have to do is let the weight to bring you down.

6. Lift the barbell back up and begin another rep. Remember to keep your back straight and head up. Allow your hamstrings and your glutes to do most of the work in this lift.

Bench Press

1. Lie face up on a flat bench and keep your feet back slightly towards your head. The weight of your feet should be on the front half of your feet.

2. Take hold of the bar using an overhand grip at about shoulder width.

3. Squeeze the bar hard, arch your upper back slightly, drive your feet into the floor and lift the bar off of the rack. Hold the bar it directly above your chest. Your arms should be fully extended.

4. From this position above your head, slowly lower the bar towards your upper chest. Do not let the bar touch your chest. Lower it as close to your chest as possible without letting it touch.

5. Once the bar has come as close to your chest as possible, drive your feet into the ground and use them to help you press the weight up. Completely extend your arms.

6. Repeat the lowering and pressing motions as many time as you are required to do so.

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The sport of powerlifting is one that was spawned from bodybuilding training as many of the desired outcomes are essentially the same for both sports. The techniques and practices in bodybuilding training and powerlifting training can benefit each other, however the major difference is in the competitions which powerlifters and bodybuilders enter. As a bodybuilder the aim is to look as big and as defined as possible, whereas in powerlifting the aim is to lift as much weight as possible.

If you want to enter powerlifting competitions you’ll have to compete over three sections, the squat, the bench press and the dead lift. The winner of the competition unlike bodybuilding is no based on how good you muscles look but how much weight you can lift in total. If you enter a competition you’ll be put in a certain category or class depending on a number of factors such as age and experience. You don’t have to worry about your body’s aesthetics as you do in bodybuilding, so you can focus 100% on training your strength instead.

Like bodybuilding, powerlifters still need to eat well balanced healthy diets incorporating plenty of protein and enough calories to ensure optimum muscle growth. Avoid fried foods, fast foods and other sources of bad fats and bad carbohydrates. Try and eat plenty of vegetables, pasta and high protein sources such as turkey and chicken. Don’t forget that powerlifting is not about having the lowest body fat percentage or having the highest muscular definition, so you don’t have to worry about a bit of extra fat.

If you want to power lift you need to follow a strict training program as you would if you were training to be a bodybuilder. Make sure that you schedule rest days into your training program to allow your body and muscles to grow and repair between training sessions. Many serious powerlifters and bodybuilders often take a rest week, every twelve weeks or so to reduce stress and allow the body to rest and recover which will enable you to keep training harder and longer and give you a chance to properly reassess your goals and training routine.

Like any sport, you need to set goals and have a detailed training program as a power lifter to keep you focused and on track. Reassess your goals often; stay positive and dedicated and you’ll be winning competitions in no time.