Power lifting is a massive test of strength. It is pretty much trying to max out the weight on your lifts in order to get the biggest strength gain. Power lifting is usually done in three categories: squats, deadlift and bench press. While the actual instructions are easy, lifting is tough and should not be done without a spotter to help.
To power lift, you will need:
- A squat rack
- A bench press
- Lifting bar and weights
- Figure out your maximum weight. Each lift requires a different weight goal. Most people can squat a lot more than they can bench press. To do this, you must experiment. Keep doing lifts while adding more and more weight until you feel you have maxed out. Power lifting is all about trying to lift the maximum amount possible.
- For squats. Put your maximum weight on the bars and position the bar behind your shoulders. You will absolutely want a spotter for this. To get the most of out power lift squats, bend down with the weights and stay down for a few seconds; do not immediately go back up for maximum reps. When you have squatted for long enough, lift back up. Do not be afraid to ask for help from your spotter.
- For bench presses. This is another power lift that requires a spotter. Set your maximum weight on the bar and get in position on the bench press. Have your spotter help you lower it down to your chest and push back up when the weight is at your chest. This one can be quite hard, so your spotter should never leave you completely on your own.
- Deadlifts. Deadlifts are very popular for power lifting. Place the weights on the bar and the bar on the ground. You will want to just try to lift ther weight off the ground until you are standing upright and the weight is hanging with your arms straight down. This type of power lifting can be done on your own, due to the low height that the weights go to.
For all power lifting, keep adding weights if you think you can handle it. It is important to hold the weights for a few seconds to get the maximum power lifting workout.