Powerlifting
102
Squats are first in competition. We get three “attempts”. We
must get two out of three white lights for the lift to be good. We have to
display control of the weights at all times. It is unsafe if the lifter is out
of control and the spotters should grab the weight. The lift is over when the
spotters grab the weight (unless it is a hand off for the bench press or
racking a completed squat).
Squats
·
The rack height is set before the competition
begins
·
The rack height should set the bar 2-4” below the
spot you will take the bar on your back
·
Measure your hand spacing and do not move your
hands once you bear the weight
·
Squat the weight out of the rack (do not lunge it
out)
·
Shuffle your feet back and set up
·
“Tight” is a common signal given by coaches (be
solid and maintain great posture)
·
Receive the start signal from the head judge
·
Break at the hips and go down
·
Go down until the hips are below the tops of the
knees
·
Do not stop at the bottom!
·
Powerfully stand up again
·
Receive the rack signal
·
Place the bar back in the rack
Get all white lights. Get all three lifts. Dominate your
opposition.
Wide stance, narrow stance, high bar, low bar, close grip, or
narrow grip, head up, or head neutral are popular topics in this internet age.
It depends on YOUR structure.
·
Long arms – wider grip
·
Short arms – more narrow grip
·
Long legs – wider than shoulder stance
·
Short legs – narrow or moderate stance
·
Long torso – higher to moderate bar placement on
the back
·
Short torso – set the bar wherever you want and
you will be strong
If your hips are narrow and your legs are long a wide stance
will ruin your hips promptly. Take a moderate stance. If your back is long,
mechanically, it‘s not going to serve you well to take a low bar placement on
your back. Set the bar higher on your traps and maximize your leverages. Stay
as upright as possible. If your arms are short take a narrow grip. If they are
long take a wider grip. Everyone likes their squat technique. Different body
parts require adjustments to the form.
She is less than 125lbs body weight.
Mark Rippetoe seems to think everyone should take a
powerlifting squat set up. He says it will help their lifts more. His squat
recommendations will assist the pull but not the recovery phase of the snatch
or clean. Olympic lifters are designed to squat more upright than powerlifters.
Their arms, legs, and torsos are the same length if they are any good. Squat
for your body type.
Here is an example training plan:
A.
Easy workout
a.
Barbell front squat – 5 sets x 5 reps
b.
Leg press – sets x 10 reps
c.
Leg curls (lying, seated , or standing) – 5 sets x
10 reps
Train B workout after 1 day rest
B.
Moderate workout
a.
Barbell squats – 5-8 sets x 3-5 reps
b.
Good morning 5 sets x 5 reps
c.
Leg press - 5 sets 15 reps (slowly)
d.
Quad exercise you need – 3 sets x 12 reps
e.
Leg curl – 3 sets x 8-12 reps
f.
Seated calf raise – 5 sets x 5-10 reps
Train C after 2-3 day rest
C.
Hard workout
a.
Barbell front squat – 3 sets x 2 reps
b.
Barbell back squat 10 sets x 2 reps
c.
Super sets = ss1
i.
High box squats - 3 sets x 5 reps
ii.
Stop squats – 3 sets x 2 reps
iii.
Supports (isometric) – 3 sets 3 reps
d.
Super set = ss2
i.
Seated calf raise – 3 sets 10 reps
ii.
Ant. Tib. – 3 sets x max reps
iii.
Standing calf raise – 3 sets x 15 reps
Take 3-5
day rest before training A
Gets
stronger doing YOUR workouts!
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