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Powerlifting For Teens 101: How The Young Get Strong

By: Dane Fletcher

For those teenagers that claim that their bench has declined and that they feel the need to get an increase in power there can be no better alternative than powerlifting. This is a sport that is organized around the three basic methods of lifting which include the bench press, the dead-lifts and the squats. The tenets of powerlifting are such that the individual is granted three lifting chances using the three different techniques.

One can only increase the level of the weight capacity that they can lift or ensure that the weight lifted remains constant. Lifting a weight that is below the last weighed weight is prohibited. The lifts in a meet are sequentially arranged in order starting with the squat, then the bench, and finally the dead-lifts. Powerlifting is classified according to weight class. In teenagers powerlifting is classified through the age groups. These groups include 18/19, 16/17 and 14/15. As for the weight classes we have 114, 123, 132, 148, 165, 181, 198, 220, 242, 275, and super heavyweight.

There are defind ways in which the lifts are done. The squats are done with the hands being as near the shoulders as possible. The weight bar must be placed 3-4 inches below the neck base. The elbows should be raised so as to support the weight bar. Maintain the feet 3-4 inches wider than the shoulder width. Keep the toes pointing in a 30 degree-angle position. Let the head remain as straight as possible with your eyes looking upward. In case you drop your head it will be very possible to misplace the weight.

The referee is responsible for giving the signal that tells you to squat. As a lifter you are required to throw your hips behind and begin a controlled descent that will allow the hip joint to be below the level of the top of the knee. At this juncture it is okay to get out of the hole and stand erect with the knees fully straightened out. You will then be given a signal that tells you that you must rack the lifted weight.

This is the basic procedure for doing the squat position of the powerlift. The other procedures are detailed accordingly. The bench is done with the lifter lying flat on the bench and after the progression through the various motions the bodybuilder is also signaled to rack the weight.

The dead-lifts begin with the loaded weight being placed on the floor and the lifter must complete the movement in an upright posture. He/she is required to momentarily pause with the weight and then start to bring it down gradually to the floor without dropping it suddenly. Failure to do this leads to disqualification. There are various specialized attires for the sport of powerlifting and these are designed to provide both safety and efficacy in the execution of the various lifts. These attires include a powerbelt, the squat suit, wrist wraps, knee wraps, the bench shirt and the shoes.

Article Source: http://www.bluearticles.com


Dane Fletcher is the world-wide authority on bodybuilding and steroids. He has coached countless athletes all over the world. To read more of his work, please visit either http://www.BodybuildingToday.com or http://www.SteroidsToday.com

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