Powerlifting is a sport that tests maximal strength using three lifts, the squat, bench press and deadlift. During competition, you’re allowed three attempts to lift your heaviest one rep max and the winner is determined by who has the biggest total of the three lifts.

We spoke to Bobbie Butters, GB Powerlifter and Mirafit athlete to discuss her own lifting routine and find out what exercises you can do to improve your powerlifting.

What Workouts Should I Do for Powerlifting?

Powerlifting is composed of squats, bench press and deadlifts, so these movements are a priority when it comes to training. However, in order to improve competition lifts you need to add variety to your training. One way Bobbie does this is by performing compound accessories. These are multi-joint movements that are similar to competition lifts, but usually performed at a lower weight to improve your technique and muscular strength.

“I complete a whole host of different accessories, these can be different depending on the phase of training or what we are focusing on in a specific block.”

Bobbie has given us an insight into some of the accessory lifts she is using to prepare for the World Championships.

Squats Accessory Lifts

When it comes to practising squats, Bobbie recommends using high bar and front squats as a way of pushing extra volume at a lower weight to manage fatigue. Likewise, using these variations helps to practise the movement pattern of a squat which will then transfer to the competition lift. 

High Bar Squats

This is a Barbell back squat where you place the bar high on the trapezius muscles across the top of the shoulders. Your feet should be hips width apart and toes slightly pointing out. Brace your core and squat down until your thighs are at least parallel with the floor. Pause for a moment at the bottom and then push up to standing.

Front Squats

This follows a similar movement pattern to a back squat except the barbell is placed in front of your body. Place the bar at armpit height on the rack and walk into it so that the bar is resting on your shoulders. Point your elbows forwards and grip onto the bar by placing your hands either side of your shoulders, your elbows should be at shoulder height. Once stable, lift the bar and step out of the rack to perform the lift.

Pin Squats

“This helps me work on my natural hip shift, as well as driving my traps into the bar.”

Start by placing the barbell on pins in a squat rack in the bottom position of your squat. From here, walk under the bar and set yourself up in either a high or low bar position. Drive your feet into the floor and push the bar upwards in an explosive movement.

Bench Press Accessory Lifts

To practise for the competition bench press, one of the key variations that Bobbie uses is the close grip bench press. It can be used to develop strength in a more challenging position than the conventional bench press as it targets the tricep muscles.

Close Grip Bench Press

“With the close grip bench, you have increased range of movement and practising at a lower weight means there is less post-training fatigue, but the RPE is still high.”

Start in a traditional Bench press position with an arch in your upper back, squeezing your shoulder blades together. From here place your hands two thumbs width apart on the barbell then grip the bar. Lift the bar off the rack and lower it towards your chest. Once the bar reaches your chest, push back up and repeat.

Another way to vary your bench press is by putting your feet on the bench. Bobbie uses this as part of her training to focus on staying tight in her core when the bar sinks towards her chest.

Deadlift Accessory Lifts

There are two deadlift accessory lifts that Bobbie likes to incorporate into her training; mid shin block pulls and Romanian deadlifts.

Mid Shin Block Pulls

“Mid shin block pulls are an important accessory lift as the bar sits right below my sticking point. This challenges me to maintain good form whilst lifting from a disadvantageous position.”

Start by placing the Bumper Plates on blocks so that the barbell is at mid-shin height. From here, set yourself up for the start of a deadlift with your toes under the bar, feet shoulder width apart, gripping the bar just outside the shins. Your spine should be neutral and hips higher than your knees. Brace your core and extend your knees and hips simultaneously until you're standing. Lower the bar and repeat.

Romanian Deadlifts

Romanian deadlifts are a fundamental accessory to develop the posterior chain. Bobbie uses this as an eccentric focused exercise that is essential for hypertrophy and strength development.

Begin standing, holding the barbell in front of your body. Next, make a slight bend in your knees and then hinge at the hips until the bar reaches your mid-shin. You should be able to feel a pull in your hamstrings. Keep your spine neutral and brace your core, pause at the bottom then rise to stand.

Written by guest author Eryn Barber.

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Tags: Equipment > Bars & Weight Plates ; Exercise Type > Strength