Learn Powerlifting. Get Stronger.
Avi Silverberg, National Powerlifting Team Coach
Chris Fudge, Coach & National Level Powerlifter
Dr. Megan Bryanton, Human Performance
Clifton Pho, World Powerlifting Champion
Steve DeNovi, MBA, 10+ years coaching
Dumbbell rows are the absolute best exercises for muscle growth in your upper back. But you can tweak your grip position, body angle, and weights to optimize your gains, so be sure to read to the end to learn all these tips. As a strength and conditioning coach, I use one-arm rows with my clients
We talked with Michael Previdsa, a two-time Canadian national champion and holder of eight Canadian records. Below, we included our entire interview as a video and as a written transcript. Major highlights include looking at Previdsa’s lessons from over a decade of powerlifting. He discusses his plans for upcoming competitions and a return to competitive
The dumbbell deadlift helps strengthen the posterior chain, specifically the glutes and hamstrings. It is an excellent variation to use in place of the barbell deadlift and allows for a greater range of motion. It can also be used to work your way up to the bar. I recommend the dumbbell deadlift to all lifters.
Testosterone boosters are not a steroid. They are dietary supplements. They aim to elevate testosterone naturally using ingredients like herbs and vitamins. However, anabolic steroids are synthetic and often illegal. For weightlifters, testosterone boosters can be a safer, legal option to enhance strength training performance, but their effectiveness varies by brand. I researched the top
Here’s a 20-minute dumbbell forearm workout that I’d use with most of my athletes: The benefit of dumbbells for forearm workouts is that you can change your grip for each exercise and use a large range of motion to work every forearm muscle. As a strength and conditioning coach, I’d ask athletes to use different
Getting the right weight plates is essential for building a decent home gym, and you’ll want to avoid lower-quality options that’ll break within a year. Top 3 Weight Plates for Home Workouts: The weight plates all look very similar The Rogue Fitness Echo V2 Weight Plates cover all bases. These are the only rubber plate
As major retailers slash prices for Cyber Monday, weightlifters can snag some of the best gear and accessories for up to 50% off. Whether you're looking to enhance your workout with the latest tech or ensure your gym attire is as hardworking as you are, these deals shouldn't be missed. Featured Cyber Monday Deals for
The deadlift primarily works the quads, glutes, hamstrings, lats, traps, core, and mid-back muscles. When you bring the barbell from the floor to knees, you primarily work the quads (thighs). When you bring the bar from the knees to a standing position, you strengthen the lower and mid back, glutes, and hamstrings. The lats, traps,
You can use dumbbells to hit all 3 heads of your triceps with a large range of motion. It’s time to move past the standard cable tricep pushdown. Here are the 8 best exercises to add to a tricep workout with dumbbells: Be sure to check out the tricep workouts I share so you can
The Zercher squat is a squat variation where you hold the barbell in your arms as you squat. It challenges the quads, upper back, and core. It is a popular exercise among Strongman athletes, but more recently, it has been a go-to movement for powerlifters, bodybuilders, and Crossfitters. Here's how to do Zercher squats: Beware:
Before opening my gym in Westminster, California, I did a lot of research on the best squat racks. Most aren't cheap, so to help you avoid wasting money, I've narrowed the list down to what I think are the highest-quality squat racks. Top 3 Squat Racks: Best Overall – Hulkfit Pro Series Power Cage Best
According to the USDA, the average scoop of protein powder is 32 grams, roughly 1/3 of a cup, or about 2 tablespoons. But scoop sizes vary from 20g to 45g. Calculating serving size for protein is pretty simple, but if you get it wrong, you could be taking too much and wasting money. Or if you
Drink 8 ounces of water with 3-5 grams of creatine for best results. You need to drink between 3-4 liters of water (about 15 8oz glasses of water) every day while taking creatine to maintain optimal hydration. Without drinking enough water with your creatine, you might miss out on the full benefits creatine offers. I did
The ATG Split Squat means “ass to grass” and is a single-leg lunge exercise that targets the quadriceps, glutes, and hip flexors. I recommend it to clients looking for improved single-leg strength, mobility, and stability. But to maximize strength, consider other leg exercise options like the back squat. However, not performing movements like the ATG
Sissy squats are a variation of the back squat and will hammer your quads like never before. Contrary to the name, the sissy squat is the real deal. So, what is a sissy squat? The sissy squat is a quadricep-focused squat variation. The movement depends on leaning back and bending through the knees versus hinging
PowerliftingTechnique.com is independent and supported by our readers. We may earn a commission if you buy through the links below. For more, see our disclosures page. Most barbells used for squats are 45 lbs. But here are the different types of squat bars and their weight: Standard: 45lbs (20.4kg) Men’s Olympic: 44lbs (20kg) Women’s Olympic:
Bulgarian split squats are one of the hardest single-leg exercises you can do and one that you need to make sure you’re doing with proper form. I recommend them to clients because of their many benefits: improving single-leg strength, improving coordination, increasing core stability, and they can help reduce muscular imbalances. In the following article,
Creatine does expire, but it can exceed the shelf life of what is indicated on the package. So, instead of throwing away “expired” creatine you bought months ago, keep reading as we continue to break down the facts and keep you from wasting away money well spent! So, how long does creatine last? Research shows
Let’s dive straight in. Here is my list of the 8 best leg workout machines: Leg day gets a bad reputation for a good reason: it’s tough! But the right leg machines at the gym can simplify your routine and isolate the leg muscles for more strength and size. As a strength coach and trainer,
The Iron Bull Strength Pro Knee Sleeves are a piece of weightlifting equipment that many lifters use. Powerlifters, bodybuilders, and the everyday lifter can use these to provide extra support for heavy lifts. These knee sleeves provide compression around the knee joint to improve blood flow and limit stress on the knee joint. I tested
ABOUT POWERLIFTING TECHNIQUE
Hi! I’m Avi Silverberg and this is the place where my friends and I nerd out about powerlifting technique. On this blog we share all the things we wish we knew when getting started. On a personal level, I’ve been dedicating myself to the world of powerlifting for the past 15 years, having both competed and coached at the highest level.
