RAW POWERLIFTING : DEADLIFT, SQUAT AND BENCH (SBD)

SQUAT :

The squat is the ultimate lower-body strength builder, targeting the quadriceps, hamstrings, glutes, and core.

Key point: Maintain a neutral spine, brace your core, and ensure depth (hip crease below knee).
Common mistakes: Allowing knees to cave in, improper foot placement, and failing to brace correctly.
Variations: Low-bar vs. high-bar squats, box squats, and pause squats.

A fundamental upper-body movement focusing on chest, triceps, and shoulders.

Key points: Keep a controlled descent, engage your lats for stability, and drive through the heels.
Common mistakes: Flaring elbows excessively, poor grip width, and not maintaining tightness in the upper back.
Variations: Close-grip bench, incline bench, and paused reps.

The king of total-body strength, hitting posterior chain muscles, including hamstrings, glutes, lower back, and traps.

Key points: Keep the bar close to your body, engage your core, and drive through your heels.
Common mistakes: Rounding the back, hitching, and starting with hips too low or too high.
Variations: Conventional vs. sumo deadlift, Romanian deadlifts, deficit deadlifts.

powerlifting accessories help improve performance, safety, and comfort during training and competitions. Here are some key items:

Weightlifting Shoes – Provide stability with a solid, flat sole.

Singlet – Required for competitions, ensuring judges can assess movements.

Weightlifting Belt – Supports the lower back and core.

Knee Sleeves or Wraps – Offer compression and stability for heavy lifts.

Wrist Wraps – Help maintain wrist alignment under heavy loads.

Chalk – Enhances grip by reducing moisture.

Deadlift Straps – Assist in gripping the bar for heavy deadlifts.

Bench Press Shirt & Deadlift Suit – Specialized gear for competitive lifting.

Elbow Sleeves – Provide joint support and warmth.

Smelling Salts – Used for mental stimulation before big lifts2.