What are the BIG THREE movements in Powerlifting?
Squat
The squat is a lower body exercise that focuses on the muscles of the legs. It involves lowering your body into a “seated” position. The hip crease needs to go below parallel. You then push back up to a standing position while holding a barbell across your upper back.
bench press
The bench press is an upper body exercise. It targets the muscles of the chest, shoulders, and triceps. You lie flat on a bench and pushing a barbell upward from the chest to full arm extension.
Deadlift
Medical Disclaimer:
If you have any questions about powerlifting for YOUR pregnancy, reach out to a provider. I encourage you to seek out advice from your birth provider or a pelvic floor physical therapist.
Can I lift heavy during pregnancy?
What general considerations do I need to take when it comes to my program?
First trimester considerations
Second trimester considerations
Third trimester considerations
These are some general considerations. Let’s discuss specific modifications for each of the big three powerlifting events.