The Dead Lift – One of the Best Power Lifting Moves for Overall Strength

Power lifting isn’t just for freakishly strong Olympians.  It’s also a great way to build an amazing body of your own.  For most gym users, the three powerlifting moves that you will get the most use out of are the squat, bench press and the dead lift. But, if you want to get the most out of your lifting session you need the proper power lifting equipment.

You will find a wide range of this equipment which can assist you in power lifting. Some of the common ones are listed here for your assistance:

Free Weights: The one piece of equipment that you must have for power lifting are barbell weights. You can find standard plates starting from 2.5 pounds and increments of 10 available up to 45 pounds. The barbell itself will weigh 45 pounds The plates may shift in mid lift which can throw you off balance; therefore, safety collars are placed on the ends of the bars. If the exercise requires it, you may also have to use a bench along with the weights. For instance, you may need a high back chair for indulging in seated shoulder presses or for bench presses you may need a flat bench. In many barbell exercises, you may also incorporate incremented dumbbells as a variation.

A Power Rack: Also Essential
Power Lifting Equipment

Hammer Strength: This is a recent machine which has been introduced in the world of power lifting. It is a patented machine system which offers the safety of machines in conjunction with the benefits of free weights. Two joints are utilized in most of the pieces through which you can lift one limb at a time i.e. unilaterally. Legs and preacher curls, chest presses and seated rows are some machines which you can use. All you have to do is buckle yourself in to avoid slipping from the seats and load free weights on the pegs of the machine.

Bowflex A system of flexible composite rods is used in this machine and the size of the rod and the difficulty in bending them can help in determining the poundage. Just like free weights the rods are rated from 5 to 100 pounds.

Apart from these machines, there are some others which are used for different purposes and found in nearly all gyms. These include Roman chairs and dip bars for lower back extensions and for pull ups, high mounted bars to name a few. You can also use Kettlebells instead of dumbbells.

However, you should be very careful when you use any power lifting equipment as a little mistake can have multiple physical implications for you. It is essential that you breathe properly and use your legs to lift weight rather than your back. Also, using a spotter is advisable when it comes to using free weights as they will prevent the weight from falling on you.

You can use amazon.com to purchase all the equipment you require for all events of power lifting. Whether it is barbells, spotters or a squat rack, you can buy them at very competitive prices and of the highest quality from amazon. By using this equipment, you are sure to gain muscle, lose fat and improve your overall appearance.

In order to perform these exercises you will require some basic equipment such as Dumbbells, barbells, hand grippers or cables. Once you have purchased these, you can follow some of the simple exercises listed below:

Reverse Barbell Curl: Your bicep muscles and your extensor muscles in the forearm are the target of this particular exercise. First, you should stand with your feet are shoulder width apart. Use an overhand grip to hold a 20 pound EZ Curl bar. Keep your elbows tight to your ribs and rest your arms on your thighs. Until your forearms are just above parallel to the floor, keep curling the bar. While flexing the forearms, stay in this position for two seconds and then lower the weight back to your thighs slowly in a resting position. This should be repeated for 20 or 25 sets and you should complete at least three sets. When you can do these sets easily, start to increase the weight by five pounds.

Demonstration of the Farmer's Walk

Farmer’s Walk: For building forearm muscles, this is the best exercise there is. Over time and with regularity, you can strengthen your forearm muscles. Pick up two heavy dumbbells with both hands. Walk as far as you can with the dumbbells but keep your back straight and your arms down. Put the dumbbells on the ground for a minute or two when your arms start feeling tired. Then begin again. In order to provide support to your lower back, you can also use a back brace.

Hand Grippers: You need to purchase hand grippers for this exercise which can be bought online from amazon.com. Using the hand gripper you can do multiple exercises. First off, you can hold the grippers and close them and keep them so as long as possible. Another alternative is to change hands while you are gripping the hand gripper and then steadily increasing the number of times you can grip it with each hand.

Barbell Wrist Curls: For building the muscles in your forearm, this exercise is ideal and highly efficient. You have to sit on a bench, lean forward slightly and keep your forearms between your legs. You have to keep your palms up facing you when you pick up the barbell. Slowly start lowering the barbell but keep your wrists extended. Move the barbell even lower after slightly loosening your grip on it. Then return back to your original position after tightening your hold. After you lower the barbell slowly, raise it once again. Try to repeat this exercise as much as you can.

Dumbbell Wrist Curls: In this exercise, you need to take 10-20 pounds dumbbells in your hands and then kneel over a flat bench with your palms down. To enable a full range of motion, rest your forearms on the bench but keep your wrists extended around 3 feet off the edge. You then have to roll your wrists down and then up but pause for two seconds at the top. Do at least 20 repetitions of this exercise and approximately four sets.

Newspaper Scrunch: This particular exercise is designed to target the tiny muscles of your forearms and fingers. First take a newspaper, an individual sheet. Grab onto the top corner of the sheet using your forefinger and thumb but no other finger. Now crush the sheet of newspaper into a ball with your forefinger and thumb until you are unable to hold it anymore. Use the remaining hand now and once this is done use the previous hand and continue.

A successful and effective forearm workout can be achieved by applying any or a combination of these exercises. You will find others as well such as wrist rollers. Use the ideal combo and see your muscles building with each passing day!

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