Milt Ragz Powerlifting is a strength sport that requires lifting as much weight as possible in three specific exercises: the squat, the bench press, and the deadlift. These three exercises are called “power lifts” and are the foundation of power lift workouts.
Powerlifters strive to increase their maximum weight lifted in each of these three exercises, and the total of the three lifts determines their overall score. Powerlifting is a popular sport, but it’s also a great way to increase strength and muscle mass, even if you’re not interested in competing.
In this article, we’ll cover everything you need to know about power lifts, powerlifting exercises, power lifting for beginners, and power lifts workout routines.
Power Lifts: The Three Core Exercises
What are the 3 power lifts?
The three core exercises that make up power lift workouts are the squat, bench press, and deadlift. Let’s take a closer look at each one.
Squat:
The squat is a compound exercise that targets the legs and lower back. To perform a squat, you stand with the barbell across your shoulders and then bend your knees, lowering your body until your thighs are parallel to the ground. Then, you push back up to a standing position.
Bench Press:
The bench press is a compound exercise that targets the chest, shoulders, and triceps. To perform a bench press, you lie on a bench with your feet on the ground and lift a barbell off of a rack. You lower the barbell to your chest and then push it back up.
Deadlift:
The deadlift is a compound exercise that targets the legs and lower back. To perform a deadlift, you stand in front of a barbell and lift it off the ground using your legs and back muscles. You then stand up straight, holding the barbell in your hands.
Power Lifting Workout Exercises
Powerlifting workouts are designed to help powerlifters increase their strength and muscle mass. Here are some of the most popular powerlifting exercises:
Squats:
Squats are one of the best exercises for building leg strength. Variations include front squats, back squats, and box squats.
Bench Press:
The bench press is a great exercise for building upper body strength. Variations include incline bench press, decline bench press, and close-grip bench press.
Deadlifts:
Deadlifts are one of the best exercises for building overall strength. Variations include sumo deadlifts, conventional deadlifts, and Romanian deadlifts.
Overhead Press:
The overhead press is a compound exercise that targets the shoulders and triceps. Variations include military press, push press, and dumbbell press.
Power Lift Workouts for Beginners
If you’re new to powerlifting, there are a few things you should know before you start.
First, it’s important to learn proper form for each exercise. Poor form can lead to injury and may prevent you from making progress. Consider hiring a trainer or taking a class to learn the proper techniques.
Second, start with lighter weights and work your way up slowly. Don’t try to lift too much weight too soon, as this can also lead to injury.
Third, make sure you have the proper equipment. This includes a weightlifting belt, shoes with a solid sole, and wrist wraps.
Finally, it’s important to follow a well-rounded workout routine that includes exercises for all major muscle groups. This will help you build overall strength and prevent muscle imbalances.
Power Lifts Workout Routine
If you are looking to build serious strength, a power lifts workout routine may be just what you need. Power lifts are the core exercises of powerlifting, which is a sport that involves lifting as much weight as possible in three exercises: squat, bench press, and deadlift. These exercises require a lot of strength and focus, and when combined in a workout routine, they can help you build impressive strength and muscle mass.
Now we will discuss how to create a power lifts workout routine, the benefits of powerlifting, and some tips for getting started.
Benefits of Power Lift Workouts
Powerlifting is not just for competitive athletes; it can be an effective way to build strength, improve your fitness, and even help you lose weight. Here are some of the benefits of powerlifting:
- Increases Strength: Powerlifting exercises are designed to help you lift heavy weights, which means they are great for building strength.
- Builds Muscle Mass: Powerlifting exercises target multiple muscle groups, which can help you build muscle mass.
- Improves Athletic Performance: Powerlifting exercises can improve your performance in other sports or physical activities, such as running or jumping.
- Boosts Confidence: Achieving your strength goals can be a huge confidence booster, which can improve your overall well-being.
Creating a Power Lifts Workout Routine
When creating a power lifts workout routine, it’s important to focus on the three core exercises: squat, bench press, and deadlift. These exercises are essential for building overall strength and should be included in any power lifts workout routine.
Here are some power lift workout routines that you can try:
5×5 Powerlift Routine:
- Warm-up: 5-10 minutes of cardio
- Squat: 5 sets of 5 reps
- Bench Press: 5 sets of 5 reps
- Deadlift: 5 sets of 5 reps
- Accessory Exercises:
- Barbell Rows: 3 sets of 8 reps
- Dumbbell Shoulder Press: 3 sets of 8 reps
- Leg Curls: 3 sets of 10 reps
- Pull-ups: 3 sets to failure
Push-Pull Powerlift Routine:
- Warm-up: 5-10 minutes of cardio
- Squat: 3 sets of 8 reps
- Bench Press: 3 sets of 8 reps
- Barbell Rows: 3 sets of 8 reps
- Rest for 2-3 minutes between sets.
- Deadlift: 3 sets of 8 reps
- Overhead Press: 3 sets of 8 reps
- Pull-ups: 3 sets to failure
- Accessory Exercises:
- Leg Curls: 3 sets of 10 reps
- Dumbbell Flyes: 3 sets of 10 reps
- Bicep Curls: 3 sets of 10 reps
5-3-1 Powerlift Routine:
- Warm-up: 5-10 minutes of cardio
- Squat: 5 sets of 5 reps (Week 1), 3 sets of 3 reps (Week 2), 1 set of 1 rep (Week 3)
- Bench Press: 5 sets of 5 reps (Week 1), 3 sets of 3 reps (Week 2), 1 set of 1 rep (Week 3)
- Deadlift: 5 sets of 5 reps (Week 1), 3 sets of 3 reps (Week 2), 1 set of 1 rep (Week 3)
- Rest for 2-3 minutes between sets.
- Accessory Exercises:
- Pull-ups: 3 sets to failure
- Dumbbell Rows: 3 sets of 10 reps
- Leg Press: 3 sets of 10 reps
- Dumbbell Shoulder Press: 3 sets of 10 reps
Wendler 5/3/1 Powerlift Routine:
- Warm-up: 5-10 minutes of cardio
- Squat: 5/3/1 sets (Week 1), 3/5/1 sets (Week 2), 5/3/1+ sets (Week 3)
- Bench Press: 5/3/1 sets (Week 1), 3/5/1 sets (Week 2), 5/3/1+ sets (Week 3)
- Deadlift: 5/3/1 sets (Week 1), 3/5/1 sets (Week 2), 5/3/1+ sets (Week 3)
- Overhead Press: 5/3/1 sets (Week 1), 3/5/1 sets (Week 2), 5/3/1+ sets (Week 3)
- Rest for 2-3 minutes between sets.
- Accessory Exercises:
- Dumbbell Rows: 3 sets of 10 reps
- Leg Curls: 3 sets of 10 reps
- Pull-ups: 3 sets to failure
- Dumbbell Flyes: 3 sets of 10 reps
Conclusion
In conclusion, power lift workouts are an excellent way to increase overall strength and improve athletic performance. These workouts target major muscle groups and help build a solid foundation of strength. It’s important to remember that powerlifting exercises require proper form and technique to avoid injury, so it’s recommended to start with lighter weights and work your way up gradually. There are many different power lift workout routines available, and it’s important to find one that suits your fitness goals and level of experience. With dedication and consistency, power lift workouts can help you achieve your fitness goals and become a stronger, more confident version of yourself.
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