Powerlifting is a strength sport involving three main exercises – squat, bench press, and deadlift – to lift as much weight as possible. Although powerlifting requires great strength and dedication, many athletes make common mistakes that result in injury and poor performance. Here, expert Jessica Pfund will discuss some of the most common mistakes to avoid when powerlifting.
Mistake #1: Poor Form
Perhaps the most critical mistake when powerlifting is using poor form. As powerlifting involves lifting heavy weights, even minor deviations from the proper paper can increase the risk of injury and decrease the weight that can be raised. The poor condition can also lead to muscle imbalances and hinder progress. To avoid this mistake, you should focus on proper technique and attention to body positioning, breathing, and muscle activation. Use lighter weights to perfect your form before attempting to lift heavier weights.
Mistake #2: Ignoring Warm-Up Sets
Properly warming up is essential for preparing your body for heavy lifting and reducing the risk of injury. Many athletes skip warm-up sets and go straight into their heavy working sets. This mistake increases the risk of injury and limits the amount of weight that can be lifted since the muscles are not adequately warmed up. To avoid this mistake, you should perform warm-up sets with lighter weights to activate the muscles and prepare your body for the working sets.
Mistake #3: Neglecting Recovery
Jessica Pfund says powerlifting places great stress on the muscles and the body. Proper recovery is essential for allowing the body to adapt and grow stronger. Many athletes neglect recovery by not getting enough sleep, not stretching or doing mobility work, or not giving their muscles enough time to rest between training sessions. To avoid this mistake, you should prioritize recovery by getting enough sleep, doing mobility work to prevent muscle tightness, and allowing your muscles adequate time to recover between training sessions.
Mistake #4: Failing to Track Progress
Powerlifting is about progress – lifting more weight over time. You won’t know if you’re improving if you’re not tracking your progress. To avoid this mistake, keep a training log and record the amount of weightlifting, sets, and reps. This will help you identify improvement areas and keep your motivation high.
Mistake #5: Overtraining
Powerlifting requires much effort and dedication, which can lead to overtraining. Overtraining occurs when an athlete trains too frequently, intensely, or without enough recovery time. Overtraining can lead to muscle fatigue, injury, and decreased performance. To avoid this mistake, you should listen to your body and give it enough time to rest and recover. Take breaks from training when needed and give your body time to adapt, recover, and get stronger.
6. Mistake #6: Unsafe Equipment
By using unsafe equipment, you put your health at risk. To avoid this mistake, use the appropriate equipment for each exercise and check it is in good condition before lifting. Inspect the environment to ensure no potential hazards could lead to injury.
Powerlifting can be a rewarding and challenging sport. However, it requires proper technique, recovery, and training to excel and avoid injury. To avoid common mistakes when powerlifting, focus on proper technique and form, perform warm-up sets, prioritize recovery, track progress, and prevent overtraining. These simple steps will help you to stay injury-free and maximize your strength gains. Progress takes time, so be patient and consistent with your training, and you will see results.