Category: Power Lifting



Glute Bridges on the Balance Pad

Lie on your back on a mat or on the floor with your heels on a balance pad. Your arms should be relaxed at your sides. To make this exercise more difficult, keep your arms off the floor. Exhale and push into your heels, lifting your buttocks off of the floor. Your neck and shoulders [...]

Powerlifting Training:Westside Barbell

Powerlifting Training:Westside Barbell

Westside Barbell Upper Body Training Westside barbell training is effective.The upper body portion of the Westside Barbell routine will focus on the bench press, but also include all of your assistance work for your upper body. A mistake that many people make is not planning out their assistance work correctly. This will cause your lifts [...]

Chin to Chest Stretch

Sit upright on a ball or chair with your feet shoulder width apart. Arms are relaxed with your hands resting on your thighs. Tuck your chin gently toward your chest. Turn your head slightly to the left until you feel a slight stretch. Hold for 10-15 seconds. Repeat to the right side, holding for 10-15 [...]

10 Beginning Lifters Mistakes

10 Beginning Lifters Mistakes

 1. Ego Lifting This is by far the biggest mistake anyone can perform when they are at any level of training. Lifting with your ego is the act of, lifting or pushing too much weight without the conscience effort of keeping form in the hopes to impress your friends, the opposite sex or a more [...]

Superman on the BOSU

Lie facedown on the BOSU ball. In the start position, your forearms and toes should be resting on the floor. Pull your navel toward your spine to engage your core. Lift forearms and toes off the floor, finding your balance point. Squeeze your buttocks to keep your legs up. Squeeze your shoulder blades together and [...]

Bigger Deadlift Within 12 Weeks:Frequent Pulling For Faster Progress

Bigger Deadlift Within 12 Weeks:Frequent Pulling For Faster Progress

The deadlift is the bastard child of powerlifting; it doesn’t get much love. Maybe it’s the fact that the deadlift is less impacted by equipment than are the squat and bench press, so it may require less practice. Or, it might just be vilified because lifts 7-9 of a powerlifting meet feel like cardio after [...]

Torso Rotation on the BOSU

Stand upright on the top of the BOSU. Your feet should be slightly apart, arms out to the side and shoulders down. Inhale, then exhale and twist from the waist to one side. Slowly return to the start position. Repeat to the other direction. Your hips should remain facing forward at all times. Repeat 3-4 [...]

Knee Extensions

Stand up straight with an exercise band under one foot. Ensure that you have a good grip on the exercise band and that you have a good amount on tension on the exercise band. Inhale and lift the foot slowly, resisting against the band, until your hip and knee are at approximately 90 degrees. Exhale [...]

World powerlifting championships, ghent, belgium, the GPC

World powerlifting championships, ghent, belgium, the GPC

It’s amazing how quickly twelve weeks of your life can come and go when preparing for a large sporting event. I can remember being twelve weeks out from the 2006 GPC world championships, thinking twelve sessions of each lift left, I have bags of time. How wrong was I!   I had sweated blood leading [...]

Estimate maintenance caloric intake

Estimate maintenance caloric intake

Question: If you would allow me a brief intro . . . my name is Leland Hammonds and I am a 29 year old Kinesiology professor here in San Antonio, Texas. I also own my own personal training business. For the last three years, I have spent approx three hours a day, six days a [...]