Powerlifting

Back Squat

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. 

Bench Press

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.

Deadlift 

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.