Powerlifting incorporates your entire body to perform heavy and fast lifts with barbells, dumbbells, kettlebells or even sandbags. To lift any heavy weight up, you must first develop your lower body strength first before your upper body because strength transfers from your lower body to your upper body, not the other way around, according to physical therapist Gray Cook, author of "Athletic Body in Balance."
Deadlifting
The deadlift is the most basic powerlifting exercise since it teaches you the hip and leg drive, which is using your legs to push against the ground and push your pelvis forward to generate strength into your upper body. Put a 45 lb. kettlebell on the ground in front of you, and stand with your legs about shoulder-width apart. Bend your legs slightly and bend your torso forward at your waist. Grab the kettlebell with both hands with your knuckles facing forward. Shift your weight onto your heels, and do not round your spine. Perform a hip and leg drive quickly and bring your torso upright, lifting the kettlebell off the ground with your arms hanging in front of you. Lower the weight to the ground and repeat the movement as fast as you can. Perform three to four sets of eight to 10 reps.
Squat Press
This exercise combines the deep squat with the shoulder press. However, when you perform the shoulder press, use the force generated in your lower body to help you lift the weights over your head, not your arms and shoulders by themselves.
Stand with your legs about shoulder-width apart and hold a 30 lb. dumbbell in each hand. Hold the weights with your knuckles facing out to your sides and your elbows close to the center of your body. Squat down as low as you can while keeping your spine upright. Brace your abs and stand up quickly, pressing the dumbbells together over your head. Lower the weights to your shoulders and squat down again at the same time. Perform three to four sets of six to 10 reps. You can also perform this exercise with one arm.
Kettlebell Swings
The kettlebell swing exercise is based on the deadlift exercise by using the same movement pattern and hip and leg drive technique. Start in the same position as the kettlebell deadlift. Swing the kettlebell between your legs to initiate the momentum, and perform a hip and leg drive to swing the kettlebell up until your arms are parallel to the ground. The bottom of the kettlebell should be facing forward. Perform the swings as fast as you can with control for three to four sets of 10 to 20 reps.
Expert Insight
Always consult a qualified fitness professional who is a certified strength coach and has experience working with powerlifting and kettlebell training. These exercises have high neural demands and are usually too complex or arduous for the average person to perform. The trainer must also have an understanding of normal and abnormal human movement and how to structure a progressive exercise program to get you to your goals and prevent injuries, states Coach Vern Gambetta, author of "Athletic Development."
References
- "Athletic Body in Balance"; Gray Cook; 2003
- "Athletic Development"; Vern Gambetta; 2006
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