Powerlift Techniques

What is the most common Squat lift mistake?

• Pointing toes out.

• Not squatting low enough.

• Placing bar across your lats.

Squatting involves almost every muscle in the body.

• True

• False

When positioning for a Squat, bar placement can be either high on traps, or low across lats.

• True

• False

Perfect form Squats include:

1. Place bar on back, grip tight, pull it into you for control, stand straight to unrack.

2. Step back, position feet and stance, screw feet down into floor.

3. Begin bending hips and knees simultaneously.

4. Keep chest up, weight on heels, lower until hips go just below your knees.

5. Push knees slightly out at bottom for more depth. Move them back in to start push up.

6. 6. Stand erect and solid.

• True

• False

Common mistake in the Deadlift is

• Grip too wide.

• Grip too close.

• Rounding (hunching) back.

• Flat feet.

Where should the bar be positioned at the start of Deadlift?

• End of feet

• Over shoelace knots

• 1 inch from toes.

What is the postiion of your shoulders at beginning of Deadlift?

• Behind the bar

• Behind your feet

• Straight up

• Over the bar

To initiate Deadlift you must first pull your shoulders back to activate (load) lats, then activate (load) hamstrings for conventional lift or quads for sumo. Pull bar up to knees by straightening legs.

• True

• False

When Deadlifting, once the bar reaches your knees you then drive hips forward (thrust) while also pulling shoulders up and back. Lock knees and hips as you stand.

• True

• False

Why do Powerlifters inhale deep into their core BEFORE lifting? SELECT ALL THAT APPLY

• to brace, secure and stabilize the spine

• to prevent hiccups during lift

• to help create a solid frame for efficiency

• to make the lifting belt fit tighter

• to maximize power and gains