• Do I Have To Do Pulldowns To Build My Lats?

    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…

  • Grip Strength and Overall Health

    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…

  • Unlocking the Power of Grip Strength: Why It Matters and How to Improve It

    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…

  • Hip Health and Exercises to Improve It: A Guide for Powerlifters

    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…

  • Shoulder Health and Exercises to Improve It: A Guide for Powerlifters

    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…

  • Is a 500 DOTS Score Good?

    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…

  • Understanding the DOTS Score in Powerlifting: A Comprehensive Guide

    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…

  • What Is Thoracic Mobility and How To Improve It

    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…

  • Ankle Mobility: What Is It and How To Improve It

    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…

  • How Hip Health Is Linked To Shoulder Health

    The intricate relationship between hip and shoulder health is a testament to the body’s interconnected musculoskeletal system. Understanding this connection is crucial for effective treatment and prevention of related discomforts. Anatomical Connections Both the hip and shoulder are ball-and-socket joints, allowing for a wide range of motion. The muscles, tendons, and ligaments surrounding these joints…

  • What Is The Trap Bar and How To Use It

    The trap bar, also known as a hex bar, is a piece of strength training equipment shaped like a hexagon or trapezoid that allows the user to stand in the middle while holding handles positioned at their sides. It typically has two sets of handles: low handles at the level of the bar itself and…

  • How to Build Posterior Chain Strength

    Many people talk about the posterior chain, but what is it? Well, the posterior chain are the muscles along the back of your body, including the glutes, hamstrings, lower back, and calves. Building posterior chain strength is crucial not only in the powerlifting world, but the real world as well to prevent back pain and…

  • Top Core Exercises for Powerlifters

    Powerlifters benefit from core exercises as they help stabilize the spine, improve posture, and enhance performance in key lifts such as the low bar squat, deadlift, and bench press. Below is a list of our favorite core exercises tailored for powerlifters, along with detailed instructions on how to perform each one: 1. Planks (Front and…

  • The Most Effective Warmup for Powerlifting According to the Experts

    We see a lot of specific warmups for powerlifting, such as the Lock 5 and Limber 11, which are great mobility warmups but they don’t provide the full gamut of what is needed. So, we took to the streets and researched what the experts had to say, combined with what we generally need. The most…

  • Philadelphia PA Upcoming Powerlifting Meets 2024

    Date – Federation – Name – Location – Registration 9/28/2024 – USAPL – Philly Special – Dan Campos Fitness – https://form.jotform.com/Michele_Warhurst/2024USAPLPhillySpecial 10/5/2024 – USAPL – 2024 Pennsylvania Primetime – PWRBLD King of Prussia – https://www.warhorsebarbellclub.com/warhorse-powerlifting-events 10/26/2024 – USAPL – Philadelphia Fall Showdown – Dan Campos Fitness – https://form.jotform.com/Michele_Warhurst/2024FallShowdown 11/9/2024 – USAPL – Far Beyond Driven…

  • PWRBLD App is now Powerlift Pro

    We are excited to announce that PWRBLD App is now Powerlift Pro! The new brand name, Powerlift Pro, better captures the broad, global audience we serve and allows the PWRBLD name to stay with the gym locations. Nothing has changed with the functionality of the app, your subscription, or the programs. You will see a…

  • What is Active Recovery anyway?: The Science and Benefits of Active Recovery

    When it comes to training, especially hard CNS taxing training, rest can be a crucial yet often overlooked component of the overall training process (especially for noobs and very motivated people). While many athletes and fitness enthusiasts understand the need for rest days, not all are familiar with a concept known as “active recovery.” This…

  • 20-Minute HIIT Workout

    20-Minute HIIT Workout High-Intensity Interval Training (HIIT) is a great way to get a quick, intense workout. Here’s a 20-minute HIIT workout you can try. This workout includes a warm-up, a series of high-intensity exercises with brief rest periods, and a cool-down. Warm-Up (3 minutes) Main Workout (16 minutes) Perform each exercise for 40 seconds,…

  • Ed Coan Novice Powerlifting Program

    Ed Coan Novice Powerlifting Routine Published April 4, 2024 Here’s a detailed 12-week powerlifting program for novices inspired by Ed Coan’s principles. This program is divided into three phases: accumulation, intensification, and peaking. It focuses on gradually increasing intensity while managing fatigue to maximize strength gains. Remember the health disclaimer! If something hurts don’t do…

  • The Powerlifter’s Secret Weapon: Why Pumice Stones Are Essential for Callous Care

    The Powerlifter’s Secret Weapon: Why Pumice Stones Are Essential for Callous Care Published March 20, 2024 Powerlifting is a demanding sport and takes a toll on our bodies; not just our muscles, nerves, and tendons/ligaments, but also our skin. Lifters spend countless perfecting their form and building strength. However, amidst the intense training sessions and…