Squats
Squats are a fundamental powerlifting exercise that targets the lower body, specifically the quads, hamstrings, glutes, and core. In powerlifting, squats involve lifting heavy weights, typically performed with a barbell resting on the shoulders. This exercise builds strength, muscle mass, and stability, improving overall athletic performance. Squats also engage the core and lower back, promoting balance and coordination. As one of the "big three" lifts in powerlifting, mastering squats is essential for developing explosive power and maximizing strength gains.
Deadlift
The deadlift is a foundational powerlifting exercise that works the entire body, with a focus on the lower back, glutes, hamstrings, and core. It involves lifting a loaded barbell from the ground to hip level using proper form, engaging multiple muscle groups. Deadlifts are highly effective for building strength, muscle mass, and improving posture. They enhance grip strength, stability, and coordination, making them a valuable exercise for overall athletic performance. As one of the "big three" powerlifting exercises, deadlifts are key to developing raw power and functional strength, benefiting both athletes and individuals focused on overall fitness.
Bench Press
The bench press is a key strength-building exercise in powerlifting, targeting the chest, shoulders, and triceps. Performed by pressing a weighted barbell or dumbbells upwards while lying on a bench, it helps build upper body strength and muscle mass. As one of the "big three" lifts, the bench press is crucial for developing power and improving overall upper body fitness.