Health and Fitness

What are the benefits of powerlifting exercises?

Want to improve your posture, build muscle, and develop a ton of functional strength? Then you should start training as a powerlifter! The benefits of powerlifting exercises are for everyone, not just high-performance athletes and weightlifters.

The big three exercises in powerlifting are the bench press, the squat, and the deadlift. Even though these exercises are performed in competitions, whether at the highest levels, in the Olympics, or at your local YMCA, these three fundamental exercises are essential for anyone who wants to get stronger, be healthier, and lift heavier stuff.

Benefits of powerlifting exercises

Here are the benefits of powerlifting exercises, and how they can help you get stronger and live longer.

Let’s do this.

Powerlifting exercise #1 — Bench Press

First off, we have a classic upper body exercise that everyone should be familiar with. The bench press.

The benefits of a strong bench press start with your shoulders, and this goes for everyone, but especially for those people who have trouble putting their arms around their shoulders. When you get in a solid position, your shoulders should line up parallel to the ground, and not slouching one way or the other.

When you are in a wide position, with your shoulders in line with each other, it will be easier for you to hunch your back and create an angle between your shoulders and your chest. This in turn will create a sturdy base for your pecs to generate power and force from.

The bench press can also benefit your overall endurance and strength. One of the things that are often touted about these exercises is that they build a lot of stamina. To test this theory, stand with your feet apart at a distance equal to the width of your hipster; then while holding a moderately heavy weight in each hand, do a set of exercises.

After half an hour, take the weights down to where they were before; if you did as well as you did the first set, you should have no problem finishing the whole thing. Test this out for yourself.

The bench press is a full upper body workout

One of the benefits of bench press exercises is that they are great for working out your biceps, triceps, chest, shoulders, abs, quadriceps, calves, hamstrings, and glutes. If you have problems with any of these muscle groups, working them out during your workout routine will help strengthen them and give you more definition for your physique. This is because the muscle groups are worked separately and on different days of the week in a standard workout routine.

Other benefits of bench press exercises include the fact that they are easy for beginners to do. Many people view these exercises as being easy because they are so popular, but beginners have a very difficult time working out with the standard barbell bench press.

Because of this, many fitness experts recommend beginning bodybuilders to start using bench presses instead of barbells as they will be less likely to injure themselves. Additionally, these exercises also work other muscle groups besides your chest, giving you a complete workout in one exercise.

Powerlifting exercise #2 — Deadlifts

The most obvious benefit of deadlifts is the increase in your total workout. With one fluid motion pivoting forward at the hips and bending your knees, returning to standing, you’re working multiple muscle groups simultaneously, allowing for maximum intensity in the least amount of time.

Working your lower back, glutes, and quads all at once also helps you work your core and traps, thus improving your balance. All these combined allow for increased muscular development, increased bone density, decreased risk of injury, better posture, and more.

Even though deadlifts are primarily performed at the bottom of the body, they can be performed with a full range of motion at the top of your movement. This means you can incorporate deadlift into your normal workout routine. This combined with the many health benefits of deadlifting makes it worth its weight in gold.

Along with strengthening your main muscle groups like your back, chest, traps, calves, and glutes, deadlifts also help to build a stronger posterior chain. The posterior chain is made up of three smaller muscles. These include the rectus abdominis, internal oblique, and external oblique.

Deadlifts build better posture

A strong posterior chain allows for easier movement through the movements of your hips, pelvis, knees, and shoulders. If you have poor or tight hip flexors, deadlifts will help you lose fat, improve your posture, and strengthen your hip flexors.

So while deadlift workouts may not be as sexy as some newfangled machine workout, it still is very beneficial to your body and can be used in your everyday life to promote good posture. Although getting started with deadlifts can feel a little scary at first, start slowly, wear the right gear and equipment (I heavily recommend getting a good pair of deadlifting shoes when lifting heavy weights for better technique and safer lifting), and have fun mastering one of the best exercises going.

Powerlifting exercise #3 — Squats

Lastly, we have my personal favorite–the squat! In terms of raw muscle building and functional strength, the squat is impossible to beat. After all, think about how many times you are “squatting” over the course of the day. (And I’m not just talking about getting up and down off of the toilet.)

We squat when we sit down and get up of our office chair, couch, driver’s seat of our car, and so on. When you think about it, we squat a lot over the course of the day, and doing loaded squats can help injury-proof your daily life.

Squats are an extremely effective exercise to strengthen your legs, butt and back. They target your quadriceps, glutes and hamstrings, and improve posture and balance. They also improve your muscular strength and range of motion, which will help with your running and jumping strength as well as your overall strength.

Key points for excellent squats

One version that I use frequently, and that doesn’t require a squat rack or any equipment, is the squat jump. It helps develop explosiveness and speed in your legs, while improving your running and jumping endurance. Doing the exercise is simple enough, too. Get in a regular squat position, your legs should be kept straight, and your feet should be ankle-width apart. You need to take your center of gravity slightly forward to support yourself as you jump squats.

If you decide to stick to the traditional barbell back squat, remember to stand with your feet hip-width apart. Then bend your knees a little, and reach your hands to the front of your thighs. You should be bending your knees to a 90-degree angle. You want to keep your butt close to the floor at all times. Your hamstrings should be contracted, as you grow stronger, as this increases strength in your calves and glutes.


Powerlifting isn’t just for the big, hairy-chested monsters you see at your local gym. You don’t need to be training for a CrossFit competition or wanting to compete in weightlifting at the Olympics in order to reap the benefits of these proven and highly functional lifts. The benefits of powerlifting exercises are applicable for all of us.

As we’ve seen, there are lots of benefits of powerlifting exercises. Whether you are a woman who is coming back from injury or just someone who wants to develop overall body strength, powerlifting exercises are a great option to choose from!

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