Tag: Powerlifting

Powerlifting Lever Belts Pros and Cons
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Powerlifting Lever Belts: Key Pros & Cons

Powerlifting Lever Belts: Key Pros & Cons

Powerlifting lever belts are an essential tool for many weightlifters looking to maximize their performance and strength. These belts are designed to provide support and stability to the lower back and abdominal muscles during heavy lifts, such as squats, deadlifts, and bench press. By helping to support the core muscles, lever belts allow athletes to lift heavier weights with increased stability and safety.

In addition to providing support, lever belts can also help improve technique, form, posture, and breathing by providing a secure fit around the waist. Whether you’re a seasoned strength athlete or just starting out in the world of powerlifting, a lever belt can be an invaluable tool for helping you reach your strength and performance goals.

In this article, we will delve into the benefits and drawbacks of using a lever belt for powerlifting, and offer tips on how to choose the best one for your needs.

What is a Lever Belt?

A lever belt is a type of weightlifting belt that is designed to be fastened and unfastened using a lever mechanism, rather than a traditional buckle. Lever belts are often used by powerlifters and other strength athletes, as they allow the athlete to easily tighten and loosen the belt during training sessions or competitions.

Lever belts are typically made of leather or synthetic materials and are designed to provide support and stability to the lower back and abdominal muscles during heavy lifting. They are worn around the waist and are tightened using a lever that is located on the front or side of the belt.

Lever belts are typically used during heavy compound lifts such as squats, deadlifts, and bench press, where proper technique and form are essential for safety and performance. They can be particularly useful for lifters who are attempting to lift heavy weights and need extra support for their lower back and core muscles. Lever belts can also be used to help lifters maintain proper technique and form during lifts, as the added support and stability can help to reduce the risk of injury.

Pros of a Powerlifting Lever Belt

Improved Support and Stability

One of the primary advantages of a powerlifting lever belt is the increased support and stability it provides to the lower back and core muscles during heavy lifts. This can help to reduce the risk of injury and improve performance, particularly for lifters who are attempting to lift heavy weights.

Set it and Forget it

One of the key benefits of a powerlifting lever belt is its ability to be easily adjusted using the lever mechanism. This allows the lifter to customize the fit of the belt to their individual needs, and once the desired tightness is achieved, the belt can be locked in place using the lever. This “set it and forget it” feature can be particularly useful for lifters who need to adjust their belt between sets or during competitions, as it eliminates the need to constantly readjust the tightness of the belt or struggle to pull it tight enough. The customizable fit of a lever belt can also be useful for lifters who have fluctuating waist sizes, as it allows them to easily adjust the fit of the belt to suit their needs.

Easy to Use

Lever belts are designed to be fastened and unfastened quickly and easily using the lever mechanism. This can be particularly useful for lifters who need to adjust their belt between sets or during competitions.

Cons of a Powerlifting Lever Belt

Cost

Lever belts can be more expensive than traditional weightlifting belts, particularly if they are made of high-quality leather. This may not be an option for lifters who are working with a limited budget.

Size Limitations

Lever belts are not always easy for multiple people to share, as the tightness setting is not usually simple to change mid-gym session. This means that each lifter may need to purchase their own lever belt in order to ensure a proper fit and maximum benefit during training. It is important for lifters to carefully consider their size and fit needs before purchasing a lever belt, and to try on different sizes and brands to find the best option for their individual needs.

Dependence

Some lifters may become too reliant on their lever belt for support and stability, which can lead to a reduction in core strength and stability over time. It is important to use a lever belt as an aid, rather than a crutch, during training and competition.

Limited Use

Lever belts are primarily used for powerlifting and other strength-based sports, and may not be appropriate for use in other types of training or activities. They may also be restricted for use in certain competitions or events.

Key Factors to Choosing a Lever Belt

Quality

Look for a belt that is made of high-quality materials, such as leather or a durable synthetic material. This will help to ensure that the belt is strong and long-lasting, and will provide the necessary support and stability during heavy lifts.

Fit

Make sure to choose a belt that fits well and is comfortable to wear. Look for a belt that is wide enough to provide ample support, but not so wide that it feels cumbersome or gets in the way during lifts.

Adjustability

Choose a belt that has a lever mechanism that is easy to use and allows for precise adjustment of the tightness of the belt. This will allow you to customize the fit of the belt to your individual needs and make it easy to adjust the belt between sets or during competitions.

Price

Consider your budget when choosing a lever belt. There are options available at a range of price points, so be sure to shop around and find a belt that fits your needs and budget.

Brand

Look for a reputable brand that has a good reputation for producing high-quality weightlifting belts. Read reviews and ask for recommendations from other lifters or strength coaches to find a belt that has a proven track record of performance and durability.

Conclusion

Ultimately, the best lever belt for powerlifting will depend on your individual needs and preferences. It may be helpful to try on a few different belts and experiment with different sizes and brands to find the one that works best for you.

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Should beginners use weight lifting straps?
Articles, Guest Articles, Strength Training

Should You Use Lifting Straps?

Should You Use Lifting Straps?

Lifting straps have been a welcome addition as a lifting accessory. Many lifters have enjoyed the extra support provided by the straps and have incorporated them into their routines. On the flip side, many lifters have opposed the use of lifting straps. These people argue that using them robs you of the full effectiveness of your workout and limits your development. In this article, I’ll answer the question once and for all. Should you use lifting straps? Let’s find out…

What are lifting straps?

To answer our question properly, let’s start from the beginning. Lifting straps are cloth or leather bands you wrap around your wrist and then around the barbell. The main purpose of them is to give you a better grip on the barbell to make sure it doesn’t slip as you work out. They take away stress from your hands and send it straight down to your forearm.

Now that you know what they are, we can ask the next question. What are the benefits of using lifting straps?

What are the benefits of lifting straps?

Why should you even bother with lifting straps? What’s so special about them that’s got everyone hyped? Here are some tempting benefits…

You last longer

Lifting straps reduce the stress on your hands and channel it to your forearms. This reduces the amount of work you have to do, which means less exertion. This, in turn, means you can last longer in your workouts. When you use lifting straps, you don’t need much grip strength. This allows you to lift longer and get much more value from your workouts.

You lift heavier

Lifting straps don’t only let you lift for longer, they help you lift heavier too. If the exertion on your hands is less and you don’t get tired as easily anymore, you can go longer than you used to and lift heavier than you used to. They make life easy on your hands so that you can target other parts of your body with heavier weights.

Less risk of injury

I already mentioned that lifting straps help you secure a firm grip on your barbell, and you probably know how important grip is in weightlifting and powerlifting. Maintaining a safe grip and proper form are the two basic rules of every workout. A safe grip is necessary not only for the effectiveness of your workout but for your safety. Letting your barbell slip off your hands could result in a dreadful injury that might sideline you for a long time. Straps reduce the risk of that by a mile.

What are the disadvantages of lifting straps?

Despite all the amazing benefits, lifting straps have some effects that might make you think twice about using them. It’s necessary to discuss both the good and bad sides to help answer our question as effectively as possible. So let’s have some disadvantages…

No grip strength development

We’ve spoken about how cool it is that lifting straps remove stress from your hands. While this function helps you lift heavier and for longer, it also has an adverse effect you might want to watch out for. The whole idea of working out is building up strength by subjecting yourself to stress. Without the stress, you won’t build up any strength.

By removing the stress from your hands, lifting straps are starving your hands of grip strength development. Other muscles might develop faster, but your hands and even your forearm are likely to be left behind. This will lead to an unhealthy dependence on them, and you don’t want that.

Dangerous with overhead workouts

Lifting straps secure your wrist to the barbell to help keep your grip secure. Again, this is an awesome benefit but you might want to be careful. Some workouts, by nature, require you to release your barbell after a complete cycle. Movements like the clean and jerk and other overhead workouts are better done without straps.

Because of how high up they are, losing your grip while working out might be more dangerous if you have them on. They also won’t let you drop your barbell to the ground, but will force you to slowly lower it down regardless of the workout.

When do you need lifting straps?

Now that you know the pros and cons of using lifting straps, you’ve probably already understood that they are good for you, but only with mindful use. Too much of it can easily become a bad thing for your development. So when should you use lifting straps?

First of all, stay away from lifting straps if you’re a beginner. You must master the basics of any workouts you’re doing as a beginner. Mastering grip, proper form and technique are your only goals as a beginner. Straps will take away that early grip strength development, and that’s a terrible way to start.

If you’ve been lifting for a while now, there’s a conversation to be had. Lifting straps can be very effective, especially if you’re trying to break past a limit. On the flip side, you don’t want to get too dependent on them, because that’s a downhill slope. Here’s my recommendation.

Avoid using lifting straps as much as you can. Working out naturally develops your grip strength and gives you a more rounded effect. If your wrists are in pain, straps are a good way to keep working out without exerting too much stress on your wrists. You can also use them when doing workouts like landmine exercises where you have to hold the collar of the barbell, which is thicker and more difficult to hold well.

Final Thoughts

Lifting straps are one of the most popular weightlifting accessories. As popular as they are, they have also generated quite some conflict. The good news is you now know exactly when to use them, if ever. So next time when your gym buddies are arguing about them, you won’t be confused. If you’re a beginner, stay natural. If you’re experienced, you have some more leeway.

Now it’s your turn. Are you a beginner? Do lifting straps sound like something you’d want to get? Is there any question I haven’t answered? Let’s talk in the comments!

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Essential Powerlifting Equipment
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What Equipment is Needed for Powerlifting?

What Equipment Is Needed For Powerlifting

Powerlifting is one of the most demanding sports out there, and it goes way beyond what you see on social media. Success in powerlifting requires months, if not years, of committed training with the proper equipment; squat racks, barbells, weight plates, and even chalk.

Starting a powerlifting routine can be intimidating. Especially if you don’t have the right equipment. In this article, we will cover all of the equipment you need to have handy, either at home or your local gym, if you want to practice the sport of powerlifting.

What is Powerlifting?

Powerlifting is a competitive strength sport that consists of three attempts at maximal weight in the squat, bench press and deadlift. These lifts are performed in that order, and the total of the best successful lift (the heaviest weight lifted) for each lift determines the winner for each weight class and division.

The sport is overseen by the International Powerlifting Federation (IPF). The IPF is the global governing body for all powerlifting federations across the world. It was founded in 1972, and its current president is Dr. Tamas Ajan.

Equipment Needed For Powerlifting

Before starting powerlifting, you will need a few things to ensure your training is successful. Powerlifting is one of the most difficult sports in the world. So an aspiring lifter needs to be prepared for all that comes with the sport.

Below are listed some of the most essential pieces of powerlifting equipment used by powerlifters:

Barbell Bar

Powerlifters train with barbells, similar to those used in competition, to help increase their strength and size.

Barbells are long metal poles with weights attached at either end. You can do many exercises with barbells, including squats, bench presses, deadlifts, and cleans. However, not all barbells are the same. Choosing the Olympic-style barbell is essential if you’re planning on competing.

Also, many powerlifters use personalized powerlifting programs to fully prepare themselves for competition so they can perform their best.

Squat Bar

A squat bar is a standard barbell with center knurling, which helps keep the bar in place during squats. This barbell is used for squats, bench press and sometimes deadlifts depending on the powerlifting federation’s rules and standards.

Deadlift Bar

A deadlift bar has no center knurling and is usually slightly thinner than a standard barbell. This allows it to have some give or “whip” as the bar bends when using heavier weights. You should only train with a deadlift bar if your chosen federation uses it in competitions. Otherwise, you are better off using the standard barbell for all your main lifts.

Weight Plates

Many different types of weights can be used when you do powerlifting exercises. Some people prefer using standard metal plates while others prefer calibrated plates like those used in competition.

Standard Plates

These are typically made from solid iron or steel, but can also be made from plastic or rubber. It is best to stick to metal plates, as many rubber or plastic plates have different widths than those used in competition, which can hinder performance.

Calibrated Plates

Calibrated plates help ensure that you’re lifting the correct amount of weight during your workouts. They are also the same plates that will be used in competition. So training with them is a great way to make sure you have no surprises when it comes time for competition.

Squat Rack

A squat rack, or power rack, is a vital piece of equipment if you want to compete in powerlifting. It allows you to practice your squats in the safest way possible if you train alone. That way, if for some reason you are not able to squat the weight up, the rack can hold the weight for you and help prevent a major injury.

Bench Press

The bench press is another vital piece of equipment needed for powerlifting. It is best if you get a full bench press set-up, but at minimum you will need a simple bench that you can put in the power rack to perform bench presses with.

Elbow or Knee Sleeves

Though it is not required, powerlifters often wear elbow or knee sleeves or knee wraps during their workout to help support their joints and prevent injuries. These sleeves can be made from neoprene or cotton — although neoprene is more popular because it’s more durable and easier to clean.

Wrist Wraps

Similar to elbow and knee sleeves, wrist wraps help support your wrists and prevent injury. For some that have difficulty keeping their wrists straight, they also help to keep your wrists in line with the bar.

Powerlifting Belt

Powerlifting belts are not required, but they are one of the most effective tools for improving your lifts and preventing injury. They do this by helping you brace your core during heavy lifts so that you feel stronger and are usually able to lift more weight.

Chalk

Chalk is another necessary piece of powerlifting equipment you need to have on hand. It helps to keep your hands and the bar dry so that you can grip it better. This is extremely important for heavy deadlifts, but putting some on your back can also help keep the bar in place during squats and prevent your back from slipping on the bench when bench pressing.

Powerlifting Kit

A powerlifting kit consists of a belt, knee sleeves, wrist wraps and other vital equipment which help protect your body while performing heavy lifts. No matter what level you are at in the sport, you should put together your own powerlifting kit that you bring to every meet and training session.

Benefits Of Powerlifting Equipment

Some of the main benefits of using powerlifting equipment are:

  • Improved performance and focus
  • Increased muscle strength
  • Reduce the chances of injury
  • Helpful during training

Conclusion

Powerlifting equipment has proven to be essential for building strength, lowering injury risk, and improving performance. While it’s crucial to improve your lifting ability and natural strength, as well as, it provides some support. Powerlifting equipment can help in many ways. Find the equipment that best suits you and get to training heavy!

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powerlifting home gym equipment
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How to Create the Perfect Powerlifting Home Gym

How to Create the Perfect Powerlifting Home Gym

If you are a bodybuilder or a powerlifter, it is important for you to workout on a regular basis so that you can achieve your strength goals easily. But when you are unable to go to the gym due to lockdown or any other restrictions, you have the option for creating a home gym for yourself. In this way you will not have to worry about going to the gym everyday because you can work out or do exercise in the comfort of your home. Therefore, if you want to enjoy a large number of benefits, it is important for you to know how to create the perfect powerlifting home gym!

This is especially very beneficial when you have extra space in your home so that it can be turned into a gym where you will spend quality time while powerlifting. But for this you will need to buy the best quality powerlifting equipment as it will help you in performing workouts at home effectively. This is the best way of building body strength because the right kind of equipment is very important as it helps you in making real progress so that you will get the best fitness results.

What You Need

There are different things that you will need to keep in mind when you are creating the perfect powerlifting home gym. But the most important thing is to have a good setup for the main power lifts; the bench press, squat and deadlift. These three exercises are the most important for making real progress. But if you don’t have enough funds for the purchase of these gym equipment, you can always invest in used gym equipment. It will help you save a lot of money in the long run.

You will need these basic equipment for your home gym because it enables you to perform these lifts along with assisting you to strengthen these lifts. Moreover, you will get immense benefits from powerlifting as it helps you to attain raw strength so that you can perform even the most difficult physical activities.

The valuable addition of the used gym equipment is extremely important in helping you achieve your goals so that you will be able to get the best kind of results. Plus, you will get this equipment for a discount making for a great budget friendly option for your home gym. And you will no longer have to wait at commercial gyms for your turn to use any particular equipment when you have set up your own home gym.

Benefits of a Powerlifting Home Gym

There are many benefits to having your own powerlifting home gym. For one, you can workout anytime you want at your own pace, without leaving the comfort of your own home. And you never have to wait on others to get done using the rack before you can use it. That alone will help to save you a lot on gas and time.

On top of that, you can squat, bench and deadlift any and every day you want too! If you need a some guidance, check out our Strength Programs.

Conclusion

Therefore, if you are interested in enjoying all these benefits, then you should make use of used gym equipment while making your powerlifting home gym. It will offer immense benefits to your time and body.

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Pyramid Sets for Strength Training
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5 Benefits of Pyramid Sets

5 Benefits of Pyramid Sets

Pyramid sets are considered to be one of the best methods for gaining both size and strength.

They’ve stood the test of time, much like their counterparts in the Egyptian desert.

But when it comes to actually talk about the benefits, we don’t always focus on more than this.

In this article, we’ll be discussing just a handful of those other benefits that you should know about before going back to doing straight sets.

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#1 – Pyramid Sets Warm You Up

Starting off your pyramid sets with lower weights is a great way to get warmed up. 

Many people perform 3 or more sets just to get warmed up. And this can prevent injuries and also get your muscles primed for heavier lifting.

Performing pyramid training is all about gradually increasing the weight each set, while simultaneously decreasing the reps.

So, for this reason, warm-ups are built into your training from the outset!

#2  – Helps Activate CNS

Activating your CNS (Central Nervous System) is one of the key ways to maximize your strength. And it’s no secret that pyramid sets are great at doing this.

Many people go into the gym and try to lift a weight from the beginning and can’t. But when using pyramid sets to build their way up by activating their CNS and warming up, they often can.

#3 – Pyramid Sets Keep You Motivated

One way to make sure you’re not motivated is to always be doing the same workouts, lifting the same weights. 

If those weights are especially heavy you might start to dread your sessions. And that’s the worst thing possible for any lifter.

Consistency is the ladder to success. And without motivation, you can’t be consistent.

#4 – Allows You To ‘Feel It Out’

Going back to our second point, sometimes people will go into the gym and try to lift a weight and fail.

However, with pyramid training, you’re going to be able to know before you attempt a lift whether it’s going to be too heavy for you or not.

If you’re struggling with your warmup sets, it’s going to be unsafe for you to try your heaviest working set. 

It’s usually a good sign that you’re tired, not fully recovered, or haven’t eaten enough.

It’s incredibly useful feedback that can save you injuries and a lot of frustration.

#5 – Keeps Energy In The Tank

Usually, most people are going to be performing more than a single heavy compound lift during a workout.

So pacing yourself is really important. And pyramid training does that for you. Each set increases the workload but decreases the reps. 

So your total volume is moderate rather than insanely high. This then allows you to repeat the same process on other lifts and exercises.

Conclusion on Pyramid Sets in Training

Pyramid sets have many benefits, including psychological ones, not just strength and muscular based ones. Implementing them into your training from time to time is a great idea and shouldn’t be overlooked.

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