Powerlifting Basics
- Jessie Desmond
- Jan 5
- 9 min read
This is for Emily of Portland, OR who messaged me and mentioned she's interested in getting into powerlifting.
I guess I should state that I haven't done powerlifting in a while, but I remember the basics and I know people who regularly powerlift. As a note: I recorded this on my shoulders-glutes-calves day, so I kept everything light. I did move a little fast, but that (for me) auto-corrects when I start adding on actual weight. Powerlifting is centered around three basic lifting movements: deadlifts, squats, and bench press. There are multiple ways to work on these three movements. These are considered functional movements, meaning that you are going to use them on a regular basis - usually not with a super heavy load.
The first thing you need to know is that a standard barbell weighs 45lbs/99kg. The metric conversion here is 1lbs = 2.2kgs. So, when you see someone using 2 x 25lbs plates, they aren't just moving 50lbs, they are moving 95lbs (barbell + plates). Also, it's common to see powerlifters and olympic lifters training with a partner or two. This allows each of them to have a spotter and a rest time. You can train alone, but you need to be smart about it. When I was doing crossfit (which is where I was also doing powerlifting, olympic lifting, and some strongman) we would often not use barbell collars for squats and bench press. This way, if we had an issue, we could tip the barbell and the plates would slide off; preventing being injured by the barbell and weights. I've only had to do this one time while bench pressing.
I'm going to try my best to give you the best technical information on the basic moves. I highly recommend working with a trainer just to nail down the proper forms. It's one thing to write it down and to show you video, but the in-person portion is really where it matters most.
Deadlifts
A deadlift is the act of picking something up (not above the waist) that is heavy. To learn this standard movement, you can simply use an unloaded barbell placed on the floor in front of you. You want to stand with your feet shoulder width apart. For deadlifts the barbell should be positioned over your toes/top of your foot (when you have plates on) to help encourage proper form. The delineation markings on the barbell (smooth and textured areas) can help you find the best hand position for you. Your hands should always be outside of your feet for a deadlift, never crossing to be over or between your feet. See shitty graphic below.
When you reach for the barbell, you're going to be in a squatting position. Make sure your back is straight and not curved. Keep your chest up after you find your hand position. Drive through your heels and move into a standing position. The barbell should rise up along your legs, not away from them. Don't use your arms to raise the barbell. You are simply holding the barbell while you rise into a standing position. The barbell should never come up above your waist during this movement. Return to the squatted initial position, BUT lead with your butt. You want to keep the vertical movement stable, without a forward/backward wobble; leading with your butt downwards helps.
A standard deadlift will mainly target your upper and lower back, glutes, and hamstrings.
A sumo deadlift is going to be done in a similar manner as a standard deadlift, but the hands are going to be closer together and the feet will be wider apart. See shitty graphic below. Sumo wrestlers often start with a wide stance, which is where this gets its name. It works quads, hamstrings, glutes, core, and adductors. Once you get into position, drive through your heels to move into a wide standing stance. This is a smaller movement than a standard deadlift. Return to the initial squatted position, lead with your butt. Keep your back flat and your chest up.
A Romanian deadlift (RDL) is a little different than the other two and can be done with dumbbells instead of a barbell, if you so desire. Personally, I do these with dumbbells. It's going to work the posterior chain (whole backside), spinal erectors, and adductors. The starting position for the RDL is a narrow stance with barbell or dumbbells held in front of the upper hips. Keep your back flat and hinge at your hips, moving the barbell or dumbbells down (along the leg is fine) to about halfway between your knee and ankle. Your butt should naturally jut backwards as you keep your back flat. Only go down so your back is parallel to the floor, once you are there you can reverse your actions until you are standing upright again. Keep the dumbbells or barbell along the front of your legs.
Squats
A squat is the act of going from a standing position to a squat position with a heavy load across your shoulders. Squats require a squatting rack. The barbell should be near shoulder height like maybe 1" to 1-1/2" lower than your shoulders, so when you stand upright, the barbell is ready to go - already lifted out of the rack. Make sure your empty barbell is at the correct height.
Next, you'll want to get into the proper foot position. Your feet should be shoulder width apart with your toes slightly angled outward. Do an air squat if you want to check your foot position. Your knees should stay inline with your feet, not extending beyond your toes. Your knees should feel stable in this motion. Keep this foot position locked in your brain.
We're going to get set up for a back squat, which is the most standard type of squat that utilizes the posterior chain. Your barbell should be racked. Stand with the barbell resting along the top of your back and rear shoulders. Find your hand position by feeling for the delineation markings on the barbell. Get into your proper foot position. Fully stand upright, which lifts the barbell, and take a step back - maintaining the proper foot position.
To squat, lead with your butt downward until your knees are over your toes. Don't let them pass your toes. Once in this end squat position, drive through your heels and move yourself to a standing position.
Your hands should remain on the barbell to hold it in place across your upper back and shoulders. Your chest should remain up with your back straight. Your heels should not lift up from the floor.
A front squat places the barbell across the upper chest and shoulders, like along the collarbone. It feels odd, especially at first, because the barbell presses a little against the front of the neck. Your hand position is also a little different. To keep your back flat and your chest upward, your hands are going to hold the barbell in place by use of fingers with your elbows jutted forward. See photo below. This squat will target your quads and glutes.
The rest of the front squat movement is like the back squat. Stand upright to lift the barbell from the rack, step back and get into your proper foot position, squat down, and then drive yourself back to a standing position.
A sumo squat is done in the same manner as a back squat, except your feet are spread wider apart. See my shitty graphic below. A sumo squat uses the same muscles as the back squat, but also incorporates the adductors. Stand upright to lift the barbell from the rack, step back and get into your proper foot position, squat down, and then drive yourself back to a standing position.
Bench Press
A bench press is the act of pushing a heavy load away from you at chest level in some sort of reclined position. A bench press is going to work your pectorials, shoulders, arms, and serratus muscles. You can use a squat rack or a bench press rack. If you use a squat rack, the placement of your barbell should be a little less than a full arm extension; this way when you extend your arms fully, you lift the barbell. When you position yourself under the barbell on a flat bench, you want the barbell to be above your chin/neck, your upper back stabilized on the flat bench, and your feet flat on the floor. Adjust your upper back as needed before you begin.
Begin by placing your hands on the barbell, as you would with a squat or deadlift, by finding the delineation mark with your thumbs and finding your proper shoulder-width grip. Fully extend your arms to unrack the barbell and then adjust slightly so the barbell is perpendicular to the floor. Control the barbell down to your chest, then press it upward until your arms are fully extended. You should be moving the bar straight down to your chest (like just above the nipple area) and then straight up. Avoid wobble to this line of movement.
Above: flat bench with barbell, incline bench with dumbbells
Incline bench press focuses more on the upper pectorials, shoulders, and arms. Due to the targeted area of the upper pectorials, it's often considered a little harder than a standard bench press. If you do these with an adjustable bench, opt for 30-degrees or 45-degrees. Sometimes you're just limited by what is available. You can also do this with dumbbells and an adjustable bench.
Once you have your bench and barbell or dumbbells ready, you're going to basically do the same thing as with a flat bench press. The difference is that your body is now angled. You still want your press and extension to be perpendicular to the floor. The line of movement for incline bench press is going to be more at the upper portion of your chest on the downward movement and upwards to above that same area, not above your face or head. Again, straight down, straight up.
Things you may need:
Lifting gloves or lifting straps (for better grip)
Weightlifting belt (prevent a hernia and create more core stability)
Lifting shoes (these have a built-in wedge heel and are made specifically for lifting) or flat sole shoes
Starting Workout
If you are starting out and are looking for a suggested plan, you can give this 3 On - 1 Off workout a shot. Each workout has warm up movement, movement focus, an option for additional training, and ends with 15-20 minutes of light cardio. Aim for a heart rate of 60-70% of your max, which is great for fat burning and is very sustainable. This will also give your body ample time for recovery and provide oxygen to muscles, reducing lactic acid build up and muscle fatigue.
The formula for your max heart rate is: 220 - [your age] = Max HR. I'll use myself as an example. 220-41=179 max HR. 179 x .60 = 107.4 179 x .70 = 125.3 My 60-70% range is 107.4 to 125.3.
I'm not getting into weight variations. Find a powerlifting instructor and also check google. Just be aware that for powerlifting, you want to be able to lift consistently and you also want to aim to increase what you consistently lift.
Day 1 - Squats
3 sets x 20 steps Walking Lunges, Bodyweight (no weights, this is a warm up)
3 sets x 10 reps Air Squats or Barbell only Squats
4 sets x 10 reps Back Squats
4 sets x 10 reps Front Squats
4 sets x 10 reps Sumo Squats
If you want to add in weight machines or cables to build leg strength, do it at this point. These suggestions are leg focused. Examples below:
4 sets x 15 reps Cable Kickbacks
4 sets x 15 reps Leg Extensions
4 sets x 15 reps Leg Curls
4 sets x 15 reps Calf Raises
15-20 min Light Cardio (walk, bike, etc)
Day 2 - Deadlifts
3 sets x 20 steps Walking Lunges, Bodyweight (no weights, this is a warm up)
3 sets x 10 reps Barbell only Deadlifts
4 sets x 10 reps Deadlifts, regular
4 sets x 10 reps Sumo Deadlifts
4 sets x 10 reps Romanian Deadlifts (RDL)
If you want to add in weight machines or cables to build leg strength, do it at this point. These suggestions are glute and core focused. Examples below:
4 sets x 15 reps Glute Bridges
4 sets x 15 reps Kettlebell Swing
4 sets x 15 reps Russian Twist
15-20 min Light Cardio (walk, bike, etc)
Day 3 - Bench Press
3 sets x 15 reps Push Ups (this is a warm up)
3 sets x 10 reps Barbell only Bench Press
4 sets x 10 reps Bench Press, flat
4 sets x 10 reps Bench Press, incline
4 sets x 10 reps Cable Pull-Down, narrow or neutral grip *
If you want to add in weight machines or cables to build leg strength, do it at this point. I added some back exercises (rows) to even out your form. Examples below:
4 sets x 15 reps Dumbbell or Cable Fly
4 sets x 15 reps Dumbbell Lateral Raises
4 sets x 15 reps Cable Row
4 sets x 15 reps Dumbbell One Arm Bent Row
15-20 min Light Cardio (walk, bike, etc)
* This is included to help create a well-rounded torso. If you work your front, you should work your back for better stability.
Day 4 - REST DAY
Powerlifting vs Olympic Lifting vs Strongman
The Focuses
Powerlifting - Bench Press, Deadlift, Squat
Olympic Lifting - Snatch, Clean and Jerk, Clean and Press
Strongman - Deadlift, Squat, Stones, Log Press, Circus Dumbbell, Vehicle Pull, Farmer Walk, Yoke Carry, Keg Toss, Tire Flip, and various other events that require a combination of strength, speed, and stamina.
Training
Powerlifting - Focus on three main lifts, additional strength training, some cardio
Olympic Lifting - Focus on three main lifts, additional strength training, some cardio and/or plyo
Strongman - Focus on strength training, a little cardio
Overall Goals
Powerlifting - Overall goal is to have strong legs, glutes, and upper body; predominately leg dominate strength. Cardio is used to help create better physicality.
Olympic Lifting - Overall goal is to have a strong upper body and strong lower body (to support the movements); predominately upper body strength. Cardio and plyometrics are used to help create better physicality and to help with explosive movements.
Strongman - Overall goal is to lift more and be stronger. Cardio is almost an afterthought, but aimed to help with things like tire flips, vehicle pulls, and farmer walk.
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