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Powerlifting Squat

How to perform a powerlifters squat?

Unfortunately there is no simple explanation of the controversial squat as there are different types of squats depending on which part of the world you are from and which discipline you are doing. For example weightlifters do not do a squat when they compete in the Olympics.

The snatch and the clean and jerk have nothing to do with squatting but obviously it is the best way to get strong so weight-lifters use the squat when training. There are two main rivals when it comes to powerlifting and they are the IPF and the WPO.

Broadly speaking, the IPF is dominated by the Eastern Europeans who use a hybrid type squat. The WPO lifters use a squat style designed to optimize the advantages of their assistive gear. The technique discussed in this article will be the WPO style of squat because it best contrasts the idea of "lifting more" as opposed to getting stronger (although these lifters are obviously still very strong!).

This style of squat is characterized by a low bar placement across the rear deltoids with the shoulder blades retracted and with a very wide foot placement. It's initiated with the hips; the shins stay perpendicular to the floor during the entire lift. This reduces the reliance on the quadriceps and maximizes the contribution of the hamstrings, gluteals, lower back, and the assistive gear.

There's a forward torso displacement during the descent and ascent. The hands, although in theory are kept close to the torso, are usually placed almost collar-to-collar among the heavyweights and supers due to lack of shoulder flexibility from bench press specialization and torso girth. Because of the massive loads used in the upper weight categories and the bar positioning, high-tension techniques are practiced routinely on this style squat.

It should be noted here that there are five very specific phases of a squat which are judged and looked at when in a powerlifting competition. This article is far too short to explain in detail how to perform each phase so we will only be discussing the five different phases as a brief description and not execution of the phase described.

Phase 1: Setup (Prepare yourself by putting on your apparel, chalking your hands and back and doing everything else you usually do before the squat. The bar should be placed in a rack at your chest level’s height. Approach the bar completely erect and honor the following steps to the full extent. After you have done all that is required, assumed position must be maintained during the whole lift. If just one of these details is not in place, you won’t be able to elevate the full power).

Phase 2: Un-racking this example is actually a simulation of the maximum lift performed like the one on a meet. The only step that is different than in normal training is “Inhale Deep”, where you will inhale before every repetition and not just before the first one. Note: During competition, the spotters are allowed to assist you with this step).

Phase 3: Descent (Descent must be done in a very controlled and somewhat slow manner. Descending too rapidly will make you lose control at the bottom by putting you in a position where the inertia will be stronger than you can handle. So be sure to control this part of the lift. The strongest focus is required for this stage).

Phase 4: Ascent (During this stage you must put forth all the resources that you have in order to drive yourself out of the hole. Since your descent was done slowly, there won’t be much inertia to create a huge bouncing effect which can aid you in going up. But you should definitely exploit even the weakest bouncing force. The squat suit in this situation will act as a sling and help you additionally).

Phase 5: Racking (When the climbing up is over the only thing left to do is racking the bar. The lift is not complete until you conclude this step. Only afterwards will the lift be fully finished. Don’t let the fact that you managed the weight so far to steal your focus, because it isn’t over yet. During competition, the spotters are allowed to assist you with this step).

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DISCLAIMER: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.