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 […]
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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
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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
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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
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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
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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
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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,
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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
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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
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So You Want To Be A Bikini Competitor? Published March 6, 2024 A bikini competitor routine involves a combination of rigorous training, diet, and presentation to showcase a well-toned and balanced physique on stage. Keep in mind that individual routines may vary based on personal preferences, body type, and competition guidelines. Bikini competitions have become
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