{"id":7112,"date":"2022-02-08T21:44:14","date_gmt":"2022-02-08T21:44:14","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=7112"},"modified":"2024-07-04T03:40:50","modified_gmt":"2024-07-04T03:40:50","slug":"list-of-powerlifting-exercises","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/list-of-powerlifting-exercises","title":{"rendered":"The Ultimate List of Powerlifting Exercises"},"content":{"rendered":"\n<p>Having a complete list of powerlifting exercises will help you design an effective workout plan for yourself or your clients.<\/p>\n\n\n\n<p>In this article, I&#8217;ve rounded up around 30-40 exercises, including the major and supportive lifts that you can use to design a powerlifting training plan.<\/p>\n\n\n\n<p>The major lifts will help you increase your strength and mass, and supportive lifts will improve stability and balance and correct weaknesses.<\/p>\n\n\n\n<p><strong>Related: <a href=\"https:\/\/thefitnessphantom.com\/12-week-powerlifting-program-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">12-Week Powerlifting Program With PDF<\/a><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"list-of-powerlifting-exercises-major-and-accessories-workouts\"><strong>The Ultimate List of Powerlifting Exercises<\/strong><\/h2>\n\n\n\n<p><strong>The Big Three Lifts<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Barbell Bench Press<\/strong><\/li>\n\n\n\n<li><strong>Barbell Back Squat<\/strong><\/li>\n\n\n\n<li><strong>Conventional Deadlift<\/strong><\/li>\n<\/ul>\n\n\n\n<p><strong>List of accessory exercises for Bench Press<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Overhead Press<\/li>\n\n\n\n<li>Pin Press<\/li>\n\n\n\n<li>Spoto Press<\/li>\n\n\n\n<li>Tate Press<\/li>\n\n\n\n<li>Close Grip Bench Press<\/li>\n\n\n\n<li>Deficit Push-up<\/li>\n\n\n\n<li>Push Press<\/li>\n\n\n\n<li>Cable Fly<\/li>\n\n\n\n<li>Incline Bench Press<\/li>\n\n\n\n<li>Hammer Machine Chest Press<\/li>\n<\/ol>\n\n\n\n<p><strong>Supportive Exercises for Back Squat<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Back Squat with Pause<\/li>\n\n\n\n<li>Pin Squat<\/li>\n\n\n\n<li>Glute-Ham Raise<\/li>\n\n\n\n<li>Leg Press<\/li>\n\n\n\n<li>Dumbbell Deficit Sumo Squat<\/li>\n\n\n\n<li>Smith Machine Sumo Squat<\/li>\n\n\n\n<li>Front Lunges<\/li>\n\n\n\n<li>Reverse Lunges<\/li>\n\n\n\n<li>Step-up<\/li>\n\n\n\n<li>Leg Curl<\/li>\n<\/ol>\n\n\n\n<p><strong>Supportive Exercises for Deadlift<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Barbell Good Morning<\/li>\n\n\n\n<li>Reverse Hyperextension<\/li>\n\n\n\n<li>Deficit Deadlift<\/li>\n\n\n\n<li>Rack Pull<\/li>\n\n\n\n<li>Hip Thrust<\/li>\n\n\n\n<li>Cable Pull Through<\/li>\n\n\n\n<li>Romanian Deadlift<\/li>\n\n\n\n<li>Kettlebell Swings<\/li>\n\n\n\n<li>Hang Clean<\/li>\n\n\n\n<li>Shrug<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"1-barbell-bench-press\">1. Barbell Bench Press<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/02\/powerlifting-bench-press.jpg\" alt=\"powerlifting bench press\" class=\"wp-image-7131\" style=\"width:820px;height:auto\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/02\/powerlifting-bench-press.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/02\/powerlifting-bench-press-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/02\/powerlifting-bench-press-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n<\/div>\n\n\n<p>The bench press is one of the three lifts performed in the Powerlifting.\u00a0<\/p>\n\n\n\n<p>It is an excellent exercise to develop upper body strength and mass, especially in chest muscles.<\/p>\n\n\n\n<p>The main goal of doing it in powerlifting is to increase the 1RM (one-rep maximum) while <a href=\"https:\/\/thefitnessphantom.com\/10-week-chest-workout-routine-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"10895\" rel=\"noreferrer noopener\">beefing up the chest mass<\/a>.<\/p>\n\n\n\n<p>As for technique, The International Powerlifting Association has set some rules for performing the bench press, and if you break them, you\u2019ll be disqualified.<\/p>\n\n\n\n<p>Here are some major rules you\u2019ll need to keep in mind while performing it:<sup class=\"modern-footnotes-footnote \" data-mfn=\"1\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_7112\"><a href=\"javascript:void(0)\"  title=\"  Powerlifting Bench Press Rules &#8211; Wikipedia\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_7112-1\">1<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_7112-1\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"1\">  <a href=\"https:\/\/en.wikipedia.org\/wiki\/Powerlifting#Bench_press\" target=\"_blank\" rel=\"noreferrer noopener\">Powerlifting Bench Press Rules <\/a>&#8211; Wikipedia<\/span><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>It would be best to lay backward with your shoulders and buttocks resting on the flat bench surface.<\/li>\n\n\n\n<li>You must keep your feet firmly on the flat surface or floor.<\/li>\n\n\n\n<li>You must maintain an 81 cm distance between your hands, measured between the forefingers.<\/li>\n<\/ol>\n\n\n\n<p>You can learn more practically about it in the gym where powerlifters train.<\/p>\n\n\n\n<p>Alright! Once you do the bench press, it&#8217;s time to perform additional exercises to improve your balance, form, and functional movement.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"1-pin-press\"><strong>1. Pin Press<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Bench Pin Press\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/MLI3JS-RYao?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>The pin press <a href=\"https:\/\/thefitnessphantom.com\/chest-and-triceps-workout-routine-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"18321\" rel=\"noreferrer noopener\">reinforces the chest and tricep<\/a> muscles. It is similar to the bench press but performed with lighter weights.<\/p>\n\n\n\n<p>To perform this movement:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Set the bar on the pin and lay down under it on a flat bench.<\/li>\n\n\n\n<li>Grip the bar firmly with your hands slightly wider than shoulder-width apart.<\/li>\n\n\n\n<li>Unrack the bar and hold it just above your chest.<\/li>\n\n\n\n<li>Brace your abdominal muscles and maintain a slight arch in your lower back.<\/li>\n\n\n\n<li>Press the bar over your chest until your arms are fully straight.<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"2-spoto-press\"><strong>2. Spoto Press<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Spoto Press\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/Ggw9I2_eWGc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>Spoto press is an <a href=\"https:\/\/thefitnessphantom.com\/isometric-exercises-list\" data-type=\"post\" data-id=\"4372\">isometric movement<\/a> in which you hold the bar a couple of inches above your chest for two to ten seconds before pressing it.<\/p>\n\n\n\n<p>It is an excellent workout for scaling up for a greater one-rep max (1RM). It increases the ability to hold the weight for the maximum time under tension.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"4-dumbbell-tate-press\"><strong>3. Dumbbell Tate press<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Dumbbell Tate Press\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/Ih5J5cAd-Ww?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>The dumbbell Tate press <a href=\"https:\/\/thefitnessphantom.com\/dumbbell-triceps-exercises-for-bigger-arms\" target=\"_blank\" data-type=\"post\" data-id=\"469\" rel=\"noreferrer noopener\">strengthens triceps muscles<\/a> and helps you <a href=\"https:\/\/thefitnessphantom.com\/12-week-bench-press-program-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"15381\" rel=\"noreferrer noopener\">improve your bench press<\/a>.<\/p>\n\n\n\n<p>Sturdy triceps let you press more weight during the bench and increase your 1RM.<\/p>\n\n\n\n<p>You can do it by lying on a flat bench. Just grab a pair of dumbbells, hold them in the initial position of the press, and lower them toward your upper chest.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"5-close-grip-bench-press\"><strong>4. Close Grip Bench Press<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Close Grip Bench Press - The Proper Lift - BPI Sports\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/wxVRe9pmJdk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>The close grip bench press reinforces your triceps and chest muscles simultaneously, boosting your lifting strength. You can do it to increase your one-rep max.<\/p>\n\n\n\n<p>To perform this movement, sit on a flat bench and grab the bar with your hands slightly shorter than hip-width apart. Unrack the bar and hold it over your chest. Now, press it over your chest until your arms are straight.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"2-barbell-back-squat\">2. Barbell Back Squat<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/02\/Powerlifting-Back-Squat.jpg\" alt=\"List of Powerlifting Exercises: Back Squat \" class=\"wp-image-7132\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/02\/Powerlifting-Back-Squat.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/02\/Powerlifting-Back-Squat-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/02\/Powerlifting-Back-Squat-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n<\/div>\n\n\n<p>The barbell back squat is a <a href=\"https:\/\/thefitnessphantom.com\/12-week-leg-workout-routine-for-men-and-women-w-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"15494\" rel=\"noreferrer noopener\">lower-body strengthening exercise<\/a> primarily targeting the quadriceps (quads). It is one of the \u201cBig Three lifts\u201d performed in a powerlifting competition.<\/p>\n\n\n\n<p>Squatting is a great way to boost muscle <a href=\"https:\/\/thefitnessphantom.com\/push-pull-legs-6-day-split-for-strength-and-hypertrophy\" target=\"_blank\" rel=\"noreferrer noopener\">strength and hypertrophy<\/a>. Moreover, it improves athletic movements such as jumping, running, and lifting. <sup class=\"modern-footnotes-footnote \" data-mfn=\"2\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_7112\"><a href=\"javascript:void(0)\"  title=\"Myer GD, Kushner AM, Brent JL, et al. The back squat: A proposed assessment of functional deficits and technical factors that limit performance.&nbsp;Strength Cond J. 2014;36(6):4-27. doi:10.1519\/SSC.0000000000000103\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_7112-2\">2<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_7112-2\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"2\">Myer GD, Kushner AM, Brent JL, et al. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25506270\" target=\"_blank\" rel=\"noreferrer noopener\">The back squat: A proposed assessment of functional deficits and technical factors that limit performance<\/a>.&nbsp;<em>Strength Cond J<\/em>. 2014;36(6):4-27. doi:10.1519\/SSC.0000000000000103<\/span><\/p>\n\n\n\n<p>There are some rules you need to follow while doing powerlifting training. For examples:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>You must squat down until the top surface of your legs at the hip joint is lower than the top of your knees\u201d.<sup class=\"modern-footnotes-footnote \" data-mfn=\"3\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_7112\"><a href=\"javascript:void(0)\"  title=\" IPF rulebook, 2019, Powerlifting Sports \"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_7112-3\">3<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_7112-3\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"3\"> <a href=\"https:\/\/www.powerlifting.sport\/filehttps:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/12\/tiktok.jpg\/ipf\/data\/rules\/technical-rules\/english\/IPF_Technical_Rules_Book_2019.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">IPF rulebook, 2019<\/a>, Powerlifting Sports <\/span><\/li>\n\n\n\n<li>It would be best not to touch your knees with your elbows or upper arms when you squat down or return to the starting position.<\/li>\n<\/ul>\n\n\n\n<p>If you want to perform the squat with heavier weights and increase your one-rep max, you can do the below auxiliary exercises:<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"1-glute-ham-raise\"><strong>1. Glute-Ham Raise<\/strong><\/h4>\n\n\n\n<p>The glute-ham raise is a<a href=\"https:\/\/thefitnessphantom.com\/list-of-compound-exercises\" target=\"_blank\" rel=\"noreferrer noopener\"> compound movement<\/a> that strengthens posterior chain muscles, especially the lower back, hamstrings, and glutes.<\/p>\n\n\n\n<p>Stronger posterior chain muscles enable you to lift more weights, reduce the risk of injuries, and increase your one-rep max.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"2-lunge-variations\"><strong>2. Lunge Variations<\/strong><\/h4>\n\n\n\n<p>Lunges are great supportive exercises for scaling up 1RM. They have various types, such as forward lunges, reverse lunges, and in-line lunges.<\/p>\n\n\n\n<p>You can do them with dumbbells, barbells, and kettlebells &#8211; depending on what suits you best.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"3-back-squat-with-a-pause\"><strong>3. Paused Back Squat<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Paused Back Squat\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/H45ttTOGyEM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>If you want to maximize your one-rep squat, you can do rest-pause squats after or before the main lift. Doing back squats with a pause allows for greater volume lifted via increased repetitions compared to a traditional squat in trained women.<sup class=\"modern-footnotes-footnote \" data-mfn=\"4\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_7112\"><a href=\"javascript:void(0)\"  title=\" Korak, John A et al. \u201cEffect of a rest-pause vs. traditional squat on electromyography and lifting volume in trained women.\u201d\u00a0European Journal of Applied Physiology\u00a0vol. 118,7 (2018): 1309-1314. doi:10.1007\/s00421-018-3863-6\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_7112-4\">4<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_7112-4\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"4\"> Korak, John A et al. \u201c<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29644392\/\" target=\"_blank\" rel=\"noreferrer noopener\">Effect of a rest-pause vs. traditional squat on electromyography and lifting volume in trained women.<\/a>\u201d\u00a0European Journal of Applied Physiology\u00a0vol. 118,7 (2018): 1309-1314. doi:10.1007\/s00421-018-3863-6<\/span><\/p>\n\n\n\n<p>Moreover, it also increases muscle mass and time under tension and enhances knee extensor strength.<\/p>\n\n\n\n<p>During this movement, you need to hold your body in the squat position for five to ten seconds (depending on your muscle endurance) before you stand back.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"4-dumbbell-step-up\"><strong>4. Dumbbell Step-up<\/strong><\/h4>\n\n\n\n<p>The dumbbell step-up is an effective lower-body workout that <a href=\"https:\/\/thefitnessphantom.com\/dumbbell-quad-exercises\" target=\"_blank\" rel=\"noreferrer noopener\">strengthens the quads<\/a>, hamstrings, and glutes simultaneously. It can help you improve your balance and may increase your 1RM.<\/p>\n\n\n\n<p>To perform this movement, grab one dumbbell in each hand and stand upright in front of a flat bench or box, keep your arms straight at your sides. And then step up your right foot on the bench followed by the left one.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"3-barbell-conventional-deadlift\">3. Barbell Deadlift<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"1024\" height=\"684\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2020\/04\/Deadlift-2-1024x684.jpg\" alt=\"The Deadlift Workout\" class=\"wp-image-4345\" title=\"\"><\/figure>\n<\/div>\n\n\n<p>The deadlift is known as the king of all lifts. It works on multiple muscles simultaneously, including the legs, glutes, back, abs, and shoulders.<\/p>\n\n\n\n<p>It helps build resilience, promotes muscle growth, and improves functional fitness.<\/p>\n\n\n\n<p>If you want to improve your deadlifting performance, you can do the following exercises:<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"1-barbell-good-morning\"><strong>1. Barbell Good Morning<\/strong><\/h4>\n\n\n\n<p>Good-morning exercise works on the hamstring, glutes, and lower back and improves strength and mobility.<\/p>\n\n\n\n<p>Moreover, it reduces the risk of low back injuries and enables you to lift more weight during the deadlift exercises.<\/p>\n\n\n\n<p>You can do this movement with all equipment, such as a kettlebell, barbell, and dumbbell.<\/p>\n\n\n\n<p>The video below shows you how to perform Good Morning with a barbell.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"2-reverse-hyperextension\"><strong>2. Reverse Hyperextension<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Reverse Hypers\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/3d9_W--eUcI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>The reverse hyperextension eases lower back muscles after intense deadlifting. It <a href=\"https:\/\/thefitnessphantom.com\/12-week-glute-program-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"14391\" rel=\"noreferrer noopener\">strengthens the glutes<\/a>, hamstrings, and especially the lower back.<\/p>\n\n\n\n<p>A study suggests that reverse hyperextension significantly increases the strength of the posterior chain muscles compared to hyperextension.<sup class=\"modern-footnotes-footnote \" data-mfn=\"5\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_7112\"><a href=\"javascript:void(0)\"  title=\" Cuthbert M, Ripley NJ, Suchomel TJ, Alejo R, McMahon JJ, Comfort P. Electromyographical Differences Between the Hyperextension and Reverse-Hyperextension. J Strength Cond Res. 2021 Jun 1;35(6):1477-1483. doi: 10.1519\/JSC.0000000000004049. PMID: 34027916.\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_7112-5\">5<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_7112-5\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"5\"> Cuthbert M, Ripley NJ, Suchomel TJ, Alejo R, McMahon JJ, Comfort P. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34027916\/\" target=\"_blank\" rel=\"noreferrer noopener\">Electromyographical Differences Between the Hyperextension and Reverse-Hyperextension. <\/a>J Strength Cond Res. 2021 Jun 1;35(6):1477-1483. doi: 10.1519\/JSC.0000000000004049. PMID: 34027916.<\/span> Having firm posterior chain muscles enables you to pull more weight and reduce the risk of injuries.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"3-deficit-deadlift\"><strong>3. Deficit Deadlift<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Movement Demo - The Deficit Deadlift\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/CpWsUsqBtN8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>The deficit deadlift is another exercise that will help you enhance your deadlifting and scale up your one-rep max. <\/p>\n\n\n\n<p>You can follow the instructions given in this video to perform it effectively.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"4-romanian-deadlifts\"><strong>4. Romanian Deadlifts<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Romanian Deadlift - OPEX Exercise Library\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/bT5OOBgY4bc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>The Romanian deadlift is equally effective as a deficit deadlift and helps you enhance strength and mobility in your posterior chain muscles.<\/p>\n\n\n\n<p>You can also do it as a supportive lift after the main deadlift workout to improve your overall performance.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"powerlifting-exercises-pdf\"><strong>Download The Powerlifting Exercises List PDF<\/strong><\/h2>\n\n\n\n<p>You can also download the PDF of the list of powerlifting exercises so you can use it whenever you like. This list will also help you create a workout program to develop ultimate strength.<\/p>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-f451b1c9-71bc-4b64-b1e8-5e99d598a46f\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/02\/Powerlifting-Exercises-pdf.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Powerlifting-Exercises-List-pdf<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/02\/Powerlifting-Exercises-pdf.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-f451b1c9-71bc-4b64-b1e8-5e99d598a46f\" download>Download<\/a><\/div>\n\n\n\n<p><br>You can also do these <a href=\"https:\/\/thefitnessphantom.com\/best-ab-workouts-at-the-gym\" target=\"_blank\" rel=\"noreferrer noopener\">twenty-five abs exercises<\/a> to reinforce your core. A strong core helps you lift more during the powerlifting exercises while minimizing the risk of injuries.<\/p>\n<h3 class=\"modern-footnotes-list-heading \">References<\/h3><ul class=\"modern-footnotes-list \"><li><span>1<\/span><div>  <a href=\"https:\/\/en.wikipedia.org\/wiki\/Powerlifting#Bench_press\" target=\"_blank\" rel=\"noreferrer noopener\">Powerlifting Bench Press Rules <\/a>&#8211; Wikipedia<\/div><\/li><li><span>2<\/span><div>Myer GD, Kushner AM, Brent JL, et al. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25506270\" target=\"_blank\" rel=\"noreferrer noopener\">The back squat: A proposed assessment of functional deficits and technical factors that limit performance<\/a>.&nbsp;<em>Strength Cond J<\/em>. 2014;36(6):4-27. doi:10.1519\/SSC.0000000000000103<\/div><\/li><li><span>3<\/span><div> <a href=\"https:\/\/www.powerlifting.sport\/filehttps:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/12\/tiktok.jpg\/ipf\/data\/rules\/technical-rules\/english\/IPF_Technical_Rules_Book_2019.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">IPF rulebook, 2019<\/a>, Powerlifting Sports <\/div><\/li><li><span>4<\/span><div> Korak, John A et al. \u201c<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29644392\/\" target=\"_blank\" rel=\"noreferrer noopener\">Effect of a rest-pause vs. traditional squat on electromyography and lifting volume in trained women.<\/a>\u201d\u00a0European Journal of Applied Physiology\u00a0vol. 118,7 (2018): 1309-1314. doi:10.1007\/s00421-018-3863-6<\/div><\/li><li><span>5<\/span><div> Cuthbert M, Ripley NJ, Suchomel TJ, Alejo R, McMahon JJ, Comfort P. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34027916\/\" target=\"_blank\" rel=\"noreferrer noopener\">Electromyographical Differences Between the Hyperextension and Reverse-Hyperextension. <\/a>J Strength Cond Res. 2021 Jun 1;35(6):1477-1483. doi: 10.1519\/JSC.0000000000004049. PMID: 34027916.<\/div><\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>Having a complete list of powerlifting exercises will help you design an effective workout plan for yourself or your clients. In this article, I&#8217;ve rounded up around 30-40 exercises, including the major and supportive lifts that you can use to design a powerlifting training plan. The major lifts will help you increase your strength and &#8230; <a title=\"The Ultimate List of Powerlifting Exercises\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/list-of-powerlifting-exercises\" aria-label=\"Read more about The Ultimate List of Powerlifting Exercises\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":7113,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[391],"tags":[386,387],"class_list":["post-7112","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-powerlifting","tag-powerlifting","tag-workout-list"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/7112","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=7112"}],"version-history":[{"count":5,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/7112\/revisions"}],"predecessor-version":[{"id":25178,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/7112\/revisions\/25178"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/7113"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=7112"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=7112"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=7112"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}