The 3 Power Lifts!

by
Alan Runacres
FCollP. FISM. BSc. Hons. DipHMan. MICM Dip
Director of Training
WABBA Qualifications 

Powerlifting.  This term usually conjures up an image of an athlete lifting a weight over their head, which is what they have seen on national television when the Olympics come around every 4 years. Actually, what they saw was Olympic Weightlifting, the predecessor to modern day Powerlifting. So as not to be confused by the 2 different forms, lets us look at what both styles of competitively lifting weights involves.

Olympic Weightlifting goes back many centuries, but today consists of 2 events or ‘lifts’ namely The Snatch and The Clean & Jerk.

The Snatch is the first of the 2 lifts to be attempted and is the more technically based where less weight is lifted. The athlete pulls the bar upwards from the floor whilst simultaneously dropping into a ‘squat-like position’ with their arms locked straight above their head before standing up to complete the movement.

The Clean & Jerk is a 2-part lift and the second of the 2 lifts to be attempted. It is also the one where more weight is lifted. The athlete pulls the bar upwards from the floor towards their clavicles whilst dropping into a ‘Semi-squat position’ with the bar resting on their clavicles before standing up. Next, the lifter ‘punches’ the bar upwards overhead until their arms are locked to complete the movement.

Now lets look at the concept of Powerlifting. This modern day hybrid of weightlifting uses 3 different lifting techniques, taken from 3 classical bodybuilding exercises.  These are the Squat, Bench Press and Deadlift.

Let’s clear up exactly how you perform The 3 Power Lifts and what’s involved: -

Over the next paragraphs you can read the analysis of all 3 Powerlifts and also a list of supplementary exercises that are used to increase the performance output on each lift also.

 The 3 Powerlifts - Supplementary Exercise Programmes

Just as in Olympic Weightlifting and International Strength Competitions, all 3 Powerlifts will require some form of supplementary exercise programme to enhance the lifters capability of increasing their 1 Repetition Power Maximum (1RPM). Professional trainers do this with a series of Supplementary Exercises done in 3 ways over a period of weeks leading up to a competition.

First comes a series of Raw Power Exercises: -

These are performed at the early outset of preparation for competition over a designated period of weeks and are designed to enable the lifter to progressively lift more weight on the key lift itself by reducing areas of muscle weakness that play a role either synergistically or as a fixator. This is usually done by variation on the lift by angle, range of movement (ROM) exercise choice or equipment.

Next comes a series of Technical Power Exercises: -

Following several weeks of Raw Power preparation, the lifter will begin to change over to a series of Technical Power Exercises. This period of transition will help to identify where any unnecessary movement, incorrect angles of movement, and wasted energy can be cut down and finally eliminated from the actual lift itself. During this period of time the actual lifts themselves will begin to be incorporated into the training schedule also. This will increase the lifters level of efficiency and ultimately their competition day1RPM.

The transfer from Raw Power Exercises at the outset to Technical Power Exercises in the middle stages of competition preparation will be one where the main volume of work has been done during the Raw Power stage with less intensity, and a considerably lower volume of work with a much higher level of intensity has been achieved during the Technical Power Development stage.

Finally comes a series of ‘Powerlifts only’ exercises: -

The last 4 weeks of the 12 week pre-competition preparation period are usually designated to the lifts themselves, often with only 1 lift being done on each training day with a low volume workload but working at a high percentage of the lifters 1RPM with occasional ‘try-outs’ where the lifters 1RPM is tested.   

The Squat - Negative (Eccentric) Aspects of The Movement

When positioning the Barbell onto the Mid Trapezius / Shoulder line, the lifter needs to take care that the weight distribution is evenly balanced across the shoulders in relation to the lifters own centre of gravity.

It is important for the lifter to prepare the breathing rhythms correctly so as to not become over anxious as they prepare to lower themselves down into the squat position. At this stage the lifters feet should now be positioned 1-foot space past hip width apart with the toes everted (turned out) to maximise balance whilst minimising knee & shin stress levels.

The lifter will look forward and slightly up, positioning their line of sight onto a fixed point in front of them as they begin to descend down to the bottom of the movement whilst slowly breathing in. The negative summation of force at this stage will go down through the lifters Shoulders, Back, Hips and finally into the legs, causing contractions of the Erectus Spinae, Gluteus and Quadricep muscles.

The lifters Bicep Femoris and Hamstring muscle groups will reach peak concentric contraction at the bottom of the squat movement whilst the opposing muscles, namely the Quadriceps will have become eccentrically lengthened. The Adductor and Abductor (Tensor Fascia Latae) muscles will stabilise the legs whilst the Hip Flexor and Oblique muscles will stabilise the trunk.

The required depth of a squat during competition is to the minimum angle of where the thighs are parallel to the floor with the knees and hip joints in line. To accomplish this, a lifter must have excellent flexibility in the Achilles tendon, coupled to good lower calf (Soleus) strength also.

The Squat - Positive (Concentric) Aspects of The Movement

Now the lifter has completed the first phase of the squat, next they must prepare themselves for the ‘lift’ back to an upright position. This must be executed as quickly as possible to generate enough power for the lifter to be successful. Remember, we generate power by using strength times by speed, and coupled to an intense breathing rhythm this will make the weight easier to achieve. 

The lifter will look forward and slightly up throughout, as they apply the positive summation of force principle with the energy passing up from their Legs, into the Hips, and up through the Back and Shoulders, causing contractions of the Erectus Spinae, Gluteus and Quadricep muscles.

The lifters Bicep Femoris and Hamstring muscle groups will reach peak eccentric contraction (lengthening) at the top of the squat movement whilst the opposing muscles, namely the Quadriceps and Gluteus muscles will have become concentrically shortened as they take over as the agonists.

The Adductors will play an increasingly important part of the movement as the lifter rises back up to a full standing position where the Erectus Spinae and Gluteus muscles will finish the completion of the lift.

As the lifter forces up through the mid and inner ranges of movement the chest must be kept high with the back as flat as possible to shorten the angle of ascent in the same way that it must be kept as flat as possible on the descent, as the shortest distance between 2 points is always a straight line. This will also keep the squat from becoming more of a ‘back lift’ than a ‘leg lift’.

Hence no unnecessary leaning forward must be allowed, as this creates a longer ‘journey’ for the lifter to travel back to the top of the movement. This ‘journey’ is referred to as the ‘Bar Locus’ and is the description for the angle of trajectory.

The Abdominals and Obliques will play a huge secondary role on the mid and inner thirds of the movement, almost being ‘forced out and forward’ by the lifter to achieve extra drive and stability through the lift. By continually visualising a ‘pushing down through the floor’ of the feet,

The Squat - Raw Power Exercises

• Incline Leg Press Machine
• Staircase Squat Climbs
• Hack Squats – Facing Machine
• Leg Extensions
• Leg Curls
• Standing Calf Raises
• Seated Calf Raises  

The Squat - Technical Power Exercises

• Narrow Stance Squats
• Front Squats
• Front Squats
• DB Squat Jumps
• Negatives
• Hack Squat Machine

The Bench Press - Negative (Eccentric) Aspects of The Movement

When positioning onto the bench, the lifter needs to take care that their eyes are directly underneath and inline with the bar and the feet are placed wide enough to give the most stability possible, whilst still in complete contact with the floor.

Now the lifter can take a grip onto the bar sufficiently wide enough to allow the arms to come down to a right angle at the bottom of the movement (when the bar touches the chest). Drawing the arms down into a right angle position first can predetermine this, to give the lifter an idea of grip width before then placing their hands onto the bar.

Next, the lifter can adopt the ‘Collins Arch’ position so that the shoulder blades and gluteus are still in contact with the bench but the middle back will be now lifted as high as possible, so shortening the distance for the bar to travel down to the chest. With the bar now lifted off the rack by the spotters and the strain now taken up by the lifter, the Pectoralis Major Sternal Fibres will now concentrically contract along with the Tricep and Anterior Deltoid muscles, whilst some contraction of the upper back muscles, namely the Latissimus Dorsi, Teres Group, Infraspinatus, Rhomboids may also take place.

It is important for the lifter to prepare the breathing rhythms correctly so as to not become over anxious as they prepare to lower the barbell down to the chest position. The required depth of a Bench Press during competition is to the minimum angle of where the upper arms are parallel to the floor with the barbell touching the chest. To accomplish this, a lifter must have excellent flexibility in the Sternal and Clavicular fibres of the chest and also in the Anterior Deltoid also.

At the bottom of the movement the lifters Triceps have now become Eccentrically contracted (lengthened to their longest length) along with the Pectoralis Major, whilst the Biceps and the upper back muscles mentioned above, have become concentrically contracted (shortened).

The Bench Press - Positive (Concentric) Aspects of The Movement

Now the lifter has completed the first phase of the Bench Press, next they must prepare themselves for the ‘lift’ back to the extended position of the arms. This must be executed as quickly as possible to generate enough power for the lifter to be successful. Remember, we generate power by using strength times by speed, and coupled to an intense breathing rhythm this will make the weight easier to achieve. 

The lifter will initially apply the positive summation of force principle with the energy passing from their Triceps, into the Anterior Deltoids, and through the Pectoralis Major (Sternal Fibres) and the Lateral Deltoids.

The lifters Biceps and Latissimus Dorsi muscle groups will begin to change from a concentric to an eccentric contraction (lengthening) state as the arms power back up to the top of the bench press movement, whilst the opposing muscles, namely the Triceps, Pectoralis and Deltoid muscles will have become concentrically shortened as they take over as the agonists.

Deep muscles including the Pectoralis Minor and Coraco-brachialis will play an increasingly important part of the movement as the lifter raises the bar back up to the start position where they will finish the completion of the lift.

The lifters ability to maintain the ‘Collins Arch’ technique will ensure that the shortest possible distance between the start / finish position and the mid position, where the bar is touching the mid chest will be ensured.

The Bench Press - Raw Power Exercises

• Flat DB Bench Press
• Incline BB Bench Press
• Tricep Pushdowns
• Lateral DB Raise
• DB Flyes  

The Bench Press - Technical Power Exercises

• Neider Press
• Dip’s Leaning Forward
• Close Grip Bench Press
• Front DB Raise
• Lying BB French Press

The Deadlift - General Aspects of The Movement

The Deadlift is known as the ‘King of lifts’ due to the sheer amount of weight that can be lifted by an experienced Powerlifter, compared with either of the other two Powerlifts, the Squat or Bench Press.

There are two common styles of Deadlift technique used for competitive lifting. These are known as the ‘Classical’ and the ‘Sumo’ styles.

The Classical Deadlift style is the style most people will have seen on television being used by athletes in strength competitions, whilst the Sumo Deadlift style is a relatively new approach being used by some powerlifters as an advantageous technique for lifting a lot heavier 1RPM due to the smaller Range of Movement required to execute the technique within the rules of Powerlifting competitions.

When positioning in front of the Barbell the lifter needs to adopt the correct stance for the type of Deadlift technique they intend to use.

For the ‘Classical’ style, the lifters feet should now be positioned 1-foot space past hip width apart with the toes everted (turned out) to maximise balance and stability.

For the ‘Sumo’ style, the lifters feet should now be positioned in a wide stance at 2-foot spaces past hip width apart with the toes everted (turned out) to maximise balance and stability. This technique will require exceptional strength and flexibility in the lifters Adductor muscle group region.

For either style the lifter will look forward and slightly up, positioning their line of sight onto a fixed point in front of them once they have placed their hands onto the bar. The lifter will adopt a ‘Power Grip’ where one hand is placed ‘palm down’ onto the bar with a pronated grip and the other hand is placed ‘palm up’ underneath the bar in a supinated grip.

The Deadlift - Positive (Concentric) Aspects of The Movement

Following on from the General Aspects of the Deadlift that we have already covered, we can now analyse the 2 parts of the lift, namely the negative (downward) phase and the positive (upward) phase.

This analysis is centred on the ‘Classical’ Deadlift style, whereas the ‘Sumo’ style would have some physiological changes by comparison.

In order to execute the Deadlift successfully, the lifter will have to overcome the handicap of being out of balance with the barbell during the early part of the movement, until they can ‘lever’ their body backwards to compensate the weight.

The lifter will begin by rolling the bar into the shins whilst ‘sitting into’ a deep squat position. The negative summation of force at this stage will go down through the lifters Shoulders, Back, Hips and finally into the Legs, causing the Bicep Femoris and Hamstring muscle groups to reach peak concentric contraction at the bottom of the squat movement whilst the opposing muscles, namely the Quadriceps will have become eccentrically lengthened.

As the lifter begins to stand up the arms will remain straight and the shoulders will be ‘pulled’ backwards to act as a counterbalance. Once the bar travels past the knees, it becomes essential for the lifter to push the hips ‘forward and through’ the movement to enable a completion of the lift to be successful.

This is possible due to the ‘weight arm’ being reduced by this hip action as the ‘power arm’ is consequently increased. With the Calf and Gluteus muscles flexed in assistance, the lifter will try to visualise ‘pushing their feet’ through the floor.

This will lead to the Quadriceps and Erectus Spinae (lower back) becoming concentric along with the Gluteus muscles and to the Adductor and Abductor (Tensor Fascia Latae) muscles acting as additional stabilising muscles in the legs whilst the Hip Flexor and Oblique muscles will provide stabilisation of the trunk. 

The Deadlift - Negative (Eccentric) Aspects of The Movement

Now the lifter has completed the first phase of the Deadlift, next they must prepare themselves for the ‘lowering’ phase back to start position on the ground.

The lifter will continue to look forward and slightly up throughout, as they apply the negative summation of force principle with the energy passing down from their Back and Shoulders, into the Hips, and finally the Legs, causing contractions of the Erectus Spinae, Gluteus, Quadricep and Bicep Femoris muscles.

The lifters Bicep Femoris and Hamstring muscle groups will reach peak concentric contraction (shortening) as the bar is lowered whilst the opposing muscles, namely the Quadriceps and Gluteus muscles will have become eccentrically lengthened as they become antagonists in the action.

The Adductors will still play an important part of the movement as the lifter lowers back down to the start position where the Erectus Spinae and Gluteus muscles will finish the completion of the lift.

Should the lifter adopt the ‘Sumo’ style, an even larger emphasis will be placed upon the Adductor muscles during both the lifting and lowering phases.

Because the centre of gravity is considerably lower, the lifter will not have to deal with the weight arm imbalance at the start of the movement as with the ‘Classical’ Deadlift style. The Erectus Spinae (lower back) muscles would not be taxed to such a high level as with the ‘Classical’ style of lift either.

The Deadlift – Classical Style Raw Power Exercises

• Seated Cable Rows
• Front Pulldowns
• Heavy DB Deadlifts
• Half Cleans
• Power Cleans

The Deadlift – Classical Style Technical Power Exercises

• Half & Three Quarter Deadlift Movements
• Bent Over BB Rows
• BB Shrugs
• Stiff Leg Deadlifts
• BB High Pulls 

The Deadlift – Sumo Style Raw Power Exercises

• Adductor Machine
• Abductor Machine
• Back Extension Machine
• Cable Adduction Movements

The Deadlift – Sumo Style Technical Power Exercises

• Squat Jumps
• Wide Stance Shallow Squats
• Wide Stance Half Deadlift Movements From Blocks  

Powerlifting - Changing The Workload

Below is a simple illustration showing how the amount of supplementary and direct ‘sport’ training will change during a competitive year.

In the Pre-Competition Period the VOLUME of work done in training sessions is much higher but the level of Intensity stays at a fairly low level. However, as the competition draws closer, the INTENSITY of the work done in training sessions is much higher but the amount of work actually done in the terms of sets and repetitions is much lower.  

        .

Footnote: Alan Runacres has over 35yrs gym experience, been WABBA director of training for 14 yrs and is the author of 3 books, and over 100 published articles.

BACK