Powerlifting is a sport regaining popularity in recent years due to its many health benefits and relative ease of getting started. Powerlifting involves 3 basics lifts which are the squat, bench press and deadlift. Competitive powerlifting involves competing to lift as much weight as possible in these lifts in a completion format. Outside of the competitive format powerlifting has many health and fitness benefits much like other forms of resistance training. Generally speaking, powerlifting helps strengthens your bones as well as muscles and reduces your risk of injury in other sports and activities. While the rules for the powerlifts remain specific, the general benefits of powerlifting go far beyond conventional lifting. Read on to find out about some more of powerlifting’s many benefits.
1. Improved Strength
Powerlifting helps to strengthen nearly every muscle in your body. It especially helps to build strength in the muscles of your legs, back and upper body. The squat works the muscles of your legs and hips better than any other training alternatives. The deadlift strengthens your back and legs and is arguably as effective as the squat for total body strength building. Finally, the bench press strengthens most of the muscles of your upper body. Anything that is not directly strengthened by these 3 lifts can be trained with a few simple assistance exercises.
2. Fat Loss
Powerlifting when performed correctly is a very intense form of training that burns a heap of calories. One of the benefits of resistance training and especially powerlifting is not just the calories you burn while training, but the long-term effect this has on your metabolism. One study demonstrated that participants undergoing resistance training increased their caloric demands over a 24-hour period by 15 percent. Powerlifting, which is an intense form of resistance training has long been shown to be effective for fat loss.
3. Skeletal Health
Resistance training is the most effective way to maintain bone density and health. Osteoporosis is a condition that effects 20% of the female population at some point in their life. Fortunately, resistance training can combat the onset of osteoporosis. In a review of 10 years’ worth of literature, it was shown that resistance training specifically increases bone mineral density. It was further shown that intense resistance training, such as powerlifting, decreases numerous risk factors for osteoporosis by increasing strength and bone mass.
4. Athletic Ability
The strength and power you acquire from powerlifting transfer to many other activities like speed and vertical jump. Research shows a direct correlation between squat strength and sprint speed. There was also a direct correlation between squat strength and vertical leap. So, if you want to run faster or jump higher, training to build a stronger squat is the best way to go about it. Secondly, the strength of your back and posterior chain, contributes to many other activities, including martial arts, grappling and fighting. There are few, if any activities that being strong does not help in one way or another.
5. Stronger Core & Better Posture
The final benefit we will touch on today is that powerlifting increases both your core strength and muscles of your lower back which directly improves posture. A stronger core and lower back results in having a better posture due to an increased ability to hold yourself in an upright position. Having better posture is a good thing because it makes you stand tall and more confident. Beyond the confidence boost, there is a huge performance benefit in maintaining a straight back and good posture during all other physical actvities. The results are less back pain and minimal back issues long term. Back pain is not a fun thing to have to deal with and some regular powerlifting might just be the solution that you need.
If you have not already considered learning the correct technique of powerlifting before, you just must give it a try. Stronger muscles, healthier bones, better posture and a more confident outlook on life are just around the corner.
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