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
The king of all upper-body lifts has to be the bench press. But to track your gains accurately, you’ll need to answer this question: How much does a bench press bar weigh? The standard weight of a bench press bar is 45 lbs (20.4kg). This bar is in most gyms and is the competition
Bumper plates are a type of weight plate with a soft rubber construction. They are most commonly used for Olympic lifts, which require dynamic movements and dropping weights from overhead. Having bumper plates in your home gym enables you to progressively overload your lifts and make the strength and muscle gains you desire. But which
There are several ways to increase testosterone naturally, but exercise takes the prize. However, not all movements are effective at doing so. What are the best exercises to increase testosterone? Start with explosive and compound or multi-joint movements such as: These movements recruit the most muscle fibers throughout the full range of motion, putting your
Bicep curls are a great isolation exercise to complement your upper body workouts when you’re trying to gain strength and size in your biceps. Whether you want to perform bicep curls in a sitting or standing position and blast your arms, you’ll need a trusty curl bar in your home gym. The 9 best curl
The decline bench press can be an effective exercise to improve the development of your lower pecs. However, there are several reasons why you might need an alternative to the decline bench press, including your gym doesn't have a decline bench, you find the decline bench awkward to set up, you want to isolate the
Pull-up bars enable lifters to perform a variety of pull-up variations with great form for maximum gains and minimal injury risk. They’re a great addition to your home gym alongside wall-mounted or doorway dip bars. The 11 best pull-up bars are: If you’re looking for a pull-up bar to buy for your home workouts, keep
If you are looking for the perfect deadlift program, you won’t find one because there are many, many ways to train your deadlift and get great results! What you can absolutely find are programs built on sound principles of strength and muscle development specific to different stages of your lifting career. That’s the way I
Deadlifting with a trap bar can be a safer alternative than a straight bar. But they’re less common so most people have questions about them. How much does a trap bar weigh? A standard trap bar weighs 55 lbs, which is heavier than a typical barbell (45 lbs) because the trap bar requires more material to
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. Everyone wants bigger biceps, but did you know there are actually two heads to the biceps? A ‘short’ head and a ‘long’ head. We don’t need to get too
Compound leg exercises are great for developing lower body muscle mass, strength, and explosive power. They allow you to load multiple leg muscle groups simultaneously and provide mobility and coordination benefits, which are transferable to many sports. Here are the 9 best compound leg exercises: In this article, I will go through everything you need
You may have already come across videos or seen folks in the gym doing eccentric reps, or slow, controlled downward portions of a lift. If you’re focused on hamstring strength or size, you’ll want to consider including them in your program. But do you know which exercises are the best to do with eccentric reps?
Imagine you took the plunge and got yourself a gym membership. You’ve built a list of goals to reach, and it’s time to take action and start exercising! You pack your bags and head to the gym. Then you realize the parking lot is full and must park near the back. After a five-minute walk
Growing your biceps requires careful exercise selection that promotes the most muscular growth. The best movements to help trigger growth in your arms are compound exercises. Below are the 11 best compound exercises for biceps: This article will discuss this selection of compound bicep exercises and why we want to promote compound lifts for arms
My experience in powerlifting, both as a lifter and as a coach, has shown me that powerlifting meets are some of the most welcoming, encouraging sporting events you could be a part of. Most lifters are there to compete against themselves – their previous records – and not each other, and the whole room cheers
Variables like nutrition, sleep, and exercise play a crucial role when cutting body fat. However, supplementing with creatine for weight loss can make a positive impact as well. Are you wondering, should I take creatine while cutting? Taking creatine while cutting enhances your body’s ability to train harder and recover faster, making it helpful in
When building a thicker neck in the gym, the benefits are numerous, and there aren't any drawbacks. A thicker neck is more than just aesthetically pleasing; with more meat around your neck, you're less prone to various neck injuries, either from sports or activities of daily living. But you need to be smart with how
Trap bar deadlifts, back squats, and front squats are always in the mix when taking your leg training to the next level. But how do you know which one is best for your goals? What are the differences between the trap bar deadlift vs. squat? Trap bar deadlifts are hip-dominant movements, allowing you to step
Planet Fitness is one of the most widely recognized chain gyms due to its infamous “lunk alarm” and its laid-back approach to fitness. I recently went to a Planet Fitness near me with a friend to find out if a membership is worth it. So, is a Planet Fitness membership worth it? A Planet Fitness
The front squat and back squat might seem like they’re interchangeable, but they have some important differences and specific applications! So what are the differences between front squats and back squats? Back squats are better for beginners or those primarily looking to develop max strength. Front squats are better if you’re looking for maximal quadriceps
The idea that weightlifting stunts your growth is a common concern among parents with young kids and beginning lifters alike. It makes sense to worry about it, but the fear is unfounded. Does weightlifting stunt your growth? Lifting weights will not stunt your growth or hurt someone’s ability to grow, especially for young athletes. In
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.
