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These powerlifting program will help you to to improve your one rep max in the squat, bench press, and deadlift.
Powerlifting is a strength sport that involves performing three main lifts: squat, bench press, and deadlift. There are multiple weight classes and athletes have three attempts at each lift depending on the individual and organization; in an effort to achieve the highest total possible.
And this is what distinguishes it from other sports that may utilize the same tools but training and competition has its uniqueness. The workouts are heavy and utilize low reps to build maximum strength.
There are equipped and un-equipped (Raw and Classic) competitions which means athletes can use supportive gear like shirts and suits, while knee wraps, shoes, belts, etc aren’t considered when differentiating between requirements in both categories.
But powerlifting is a global sport which is becoming increasingly more popular with many incredible performances witnessed every year from some of the very best competitors around the world; which has no doubt spurred the huge following and more lifters are even beginning to adopt this style of training.
It’s an exciting time to be a powerlifter and the fact that the many athletes which we often follow throughout the year are really pushing human capabilities to an incredible level is simply mind-blowing; which is why we enjoy covering the current events happening in the world of powerlifting.
With so many (IPF, SPF, USPA and others) to choose from, selecting a powerlifting federation can be challenging. However, it’s crucial that you choose the right one for you, check out the Federation Recommendations for every type of powerlifter here.
The ‘back squat’ is the lift of choice for powerlifting competition which also precedes the bench press and deadlift. Now, there are two variations of the back squat that are typically performed which are the high-bar and low-bar squat.
The high bar squat is when the bar rests on the trapezius muscles of the neck while the low-bar squat involves placing the bar a few inches lower on the rear-deltoid. The higher the bar on the neck, the more quad dominant the movement. But the lower the bar, the more your hips are involved in the movement.
Although, any squat variation will involve your quads and hips. But different lifters will utilize their own unique technique which will allow them to perform the movement most efficiently.
Up next is the bench press which is the ultimate test for determining pressing strength. Now, many lifters may not be as proficient in this movement as they are pound for pound with the squat and deadlift. But it’s still just as important when it comes to achieving a competitive total.
And yes, the bench press is a more complex lift when it comes to competition but more perfect practice will ensure more consistent performance.
And lastly, the deadlift. It’s a full-body lift that requires your upper and lower body to work together in order to drive upward and pull as much weight as the human body is capable of.
There are also several different ways to execute this movement due to the many body types so hand and feet placement will vary between individuals. But it’ll serve any competitive lifter very well to get the deadlift down pat for maximal numbers.
International Powerlifting Federation IPF Calendar 2021
|31. January||Reykjavik International Games||EPF||Reykjavik||Iceland|
|10. – 17. April||Asian Pacific Classic & Equipped Powerlifting & Benchpress Championship||APF||Hong Kong||China|
|22. – 24. April||European University Cup||EPF||Merignac||France|
|01. – 06. May||Asian Equipped Powerlifting Championships||APF||Bandar Lampung||Indonesia|
|11. – 16. May||European Masters Classic Powerlifting Championships||EPF||Kaunas||Lithuania|
|23. – 28. May||SportAccord World Sport & Business Summit||IPF||Ekaterinburg||Russia|
|15. – 20. June||European Open, Sub-Junior, Junior & Master Equipped & Classic Bench Press Championships||EPF||Ekaterinburg||Russia|
|23. – 27. June||African Powerlifting & Bench Press Championships||APF||Potchefstroom||South Africa|
|07. – 11. July||European Masters Equipped Powerlifting Championships||EPF||Pilsen||Czech Republic|
|05. – 10. July||World University Classic Powerlifting Cup||IPF||Vilnius||Lithuania|
|01. – 05. August||Asia-Oceania University Cup Powerlifting Championship||APF||Sharjah||UAE|
|03. – 08. August||European Open, Sub-Junior & Junior Equipped Powerlifting Championships||EPF||Pilsen||Czech Republic|
|22. August||19th NAPF General Assembly||NAPF||Miami, FL||USA|
|23. – 28. August||19th Annual North American Powerlifting Championships||NAPF||Miami, FL||USA|
|23. – 28. August||18th FESUPO/NAPF Pan-American Powerlifting Championships||NAPF||Miami, FL||USA|
|22. – 28. August||World Sub-Junior & Junior Powerlifting Championships||IPF||Oradea||Romania|
|01. – 05. September||Asian Classic & Equipped Bench Press Championships||APF||Coimbatore||India|
|09. – 12. September||Western European Classic & Equipped Powerlifting Championships||EPF||Hamm||Luxembourg|
|10. – 12. September||Southeast Asia Cup||APF||Bangkok||Thailand|
|TBD September||Arnold Classic Europe||EPF||Barcelona||Spain|
|23. September – 03. October||World Sub-Junior, Junior & Open Classic Powerlifting Championships||IPF||Minsk||Belarus|
|25. – 26. September||Danube Cup Classic & Equipped Powerlifting||EPF||TBD||TBD|
|08.- 17. October||World Masters Classic & Equipped Powerlifting Championships||IPF||Potchefstroom||South Africa|
|14. – 16. October||16th Annual NAPF North American Regional Bench Press Championships||NAPF||San Jose||Costa Rica|
|21. October – 31. October||World Open, Sub Junior, Junior & Masters Classic & Equipped Bench Press Championship||IPF||Almaty||Kazakhstan|
|8. – 14. November||World Open Powerlifting Championships||IPF|
|29. November – 05. December||Commonwealth Classic/Equipped Powerlifting & Bench Press Championships||CPF||Auckland||New Zealand|
|03. – 12. December||European Open, Sub-Junior & Junior Classic Powerlifting Championships||EPF||Västerås||Sweden|
|05. – 12. December||Asian Classic Powerlifting Championships||APF||Kuwait||Kuwait|
|06. – 12. December||South American Powerlifting & Bench Press Equipped and Classic Championships||FESUPO||Lima||Peru|