Adding 50 pounds to your bench press requires a structured plan that includes progressive overload, proper recovery, and technique optimization. We recommend getting a coach or using a programming app like Powerlift Pro. But if you want to go it alone, here’s a step-by-step guide to help you increase your bench press strength effectively: 1. […]
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No, you don’t have to do pulldowns to build your lats, although they are a highly effective exercise for targeting the latissimus dorsi. There could be many reasons why you pulldowns are not effective, from anatomical (your arms perform most of the work), you have an injury in which you should avoid overhead movements, or
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Grip strength—the force exerted when you grasp or squeeze—extends beyond mere hand function and powerlifting movements; it’s a significant indicator of overall health and longevity. Research has consistently linked grip strength to various health outcomes, making it a valuable metric in medical assessments. Grip Strength and Mortality A notable study published in The American Journal
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Grip strength is more than just a measure of how firmly you can hold onto something. It’s a fundamental indicator of overall health, endurance, and even longevity. A strong grip can improve performance in sports, enhance daily activities, and reduce the risk of injuries. Whether you’re an athlete, a weekend warrior, or someone looking to
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For powerlifters, the hips are the powerhouse behind two of the big three lifts: the squat and deadlift. Strong, healthy hips are critical for generating force, maintaining stability, and achieving proper mechanics in these movements. However, the repetitive nature of heavy lifting, combined with mobility limitations or muscle imbalances, can compromise hip health, leading to
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Powerlifting demands strength, resilience, and consistency to excel in the big three lifts: squat, bench press, and deadlift. Among these, the bench press places significant stress on the shoulders, requiring powerlifters to maintain optimal shoulder health for both performance and injury prevention. Shoulder issues can derail progress, compromise lifts, and keep athletes out of the
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A 500 dots score in powerlifting is considered very good and is indicative of a high level of strength relative to body weight. The Dots Score formula is a popular metric used to compare the performances of lifters of different body weights, providing a fair assessment of strength across weight classes. General Interpretation of Dots
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In the world of powerlifting, comparing lifters across different body weights is essential to determine relative strength and fairness in competition. This is where the DOTS score—short for “Dynamic Objective Team Scoring”—comes into play. It’s a widely-used formula that helps level the playing field by standardizing performances regardless of a lifter’s body weight. Whether you’re
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Thoracic mobility refers to the range of motion in the thoracic spine, the middle portion of the spine extending from the base of the neck to the lower back. This area is pivotal for various movements, including rotation, extension, and flexion, and plays a critical role in overall posture and functional movement. Thoracic mobility is
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When we think about mobility and flexibility, we often focus on the hips, hamstrings, or shoulders. However, one joint that often flies under the radar—but plays a critical role in athletic performance, injury prevention, and daily movement—is the ankle. Limited ankle mobility can compromise your squat depth, running form, and even your ability to climb
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