Programming for Pregnant & Postpartum Powerlifters
Squat, bench, deadlift – the big 3 exercises!
Over the last 10 or so years, powerlifting has exploded for female athletes. More and more women are showing the world how strong they are! When your motherhood journey begins, you may worry that you may need to hang up your belt and put your lifters away… and maybe grab some light dumbbells. We’re here to tell you that you don’t need to do this!
Whether you're...
Beginning your powerlifting journey
A competitive athlete
A Recreational powerlifter
our powerlifting programming is RIGHT for you!
The Barbell Mamas’ powerlifting program has two streams: one for pregnant athletes, and one for postpartum athletes. When barbell training during pregnancy, or returning to barbell training after giving birth, there are considerations and modifications to reduce the risk of any pelvic floor issues like leaking or pain.
This is a 3-5 day/week program that’s 45-75 minutes long (depending on which options you pick), that helps you continue training with your barbell during your pregnancy and get back on the platform or lifting your best after childbirth.
Pregnant
Powerlifter Membership-
Programming that follows the timeline of your pregnancy
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We change the strategy for all three lifts as you progress through your pregnancy
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We ditch the belt and change how you breath to reduce pressure on your pelvic floor
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Teaches you how to feel strong and supported even if you don't use the Valsalva maneuver
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Keeps your legs strong so you can come back strong postpartum
Postpartum
Powerlifter Membership-
Programming provides modifications for different methods of birth (i.e. vaginal, c-section)
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Designed to help you recover and return to powerlifting safely
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This program gradually returns you to Valsalva (holding your breath with lifting) as well as weightlifting belts
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Provides a core group of exercises for a quick workout and bonus accessories depending on how much time you have
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All Memberships Include:
- Weekly programming, up to 5 days/week
- Achievable and realistic programming; we understand that mom-life never goes as anticipated!
- Movement demonstrations and breakdowns to help you navigate your changing body
- Support network of like-minded athletes and pelvic floor physical therapists
- Video feedback/coaching review from experts in the members-only Facebook group
Frequently Asked Questions
Equipment Needed
Barbell and plates
Absolutely! We welcome athletes of all levels! We encourage you to post videos on our members-only Facebook group for feedback. Our coaches are here to help you learn how to bench, squat, and deadlift in a safe way.
No! You can benefit from our strength training program as a recreational beginner to a long-term competitor.
All of the programming at The Barbell Mamas is specifically designed with pregnant and postpartum athletes in mind. Modifications and considerations are included in programming, so you can still participate in powerlifting!
Yes! There is a structured deload every 4-10 weeks in this program. Ramping up and backing off are so important for athletes of all levels.
No. We recognize that every person’s body is different, and what they need to get their body ready for movements will be different too. If you have any questions about how you specifically should warm up, we can answer that question in our members-only Facebook group!
We generally suggest that you should wait at least 6 weeks after vaginal or Cesarean delivery. Your C-section scar should be closed and healed (no scabs, pussing or fluid leaking). Vaginally, you should have any stitches mostly removed and minimal bleeding.
Yes! If you’d like to work one-on-one with one of our coaches, we have individualized programming available. Click here to get to our online store.
“Hey mamas, I’m Christina!”
This program is created by Christina Prevett, a CrossFit coach, athlete, powerlifting competitor, pelvic floor physical therapist and mom who’s worked with athletes of all levels in a variety of sports for almost 10 years.