Powerlifting in our Gym - Why You Should Include The Big 3 Lifts

Luke Riley, Jan 2018,


Whether you’re wanting to compete in Powerlifting or just want to increase your general strength you should prioritise the 3 big lifts into your training program.

The Squat
If you want to become more athletic and powerful or just want to build bigger legs, back and abs then squats should be your favourite exercise. In your program the Squat should always be your main lift and typically performed first (unless performing more complicated movements such as the olympic lifts).


The Deadlift
Arguably the best exercise to test your strength. Similarly to the Squat, the Deadlift is a great way to develop whole body strength. The deadlift will work the entire body all the way from the feet to the upper extremities. If you’re wanting develop the posterior chain (Back, Glutes and Hamstrings) you should be deadlifting.


The Bench Press
When Bench Press is performed correctly becomes a whole body exercise. By driving heels through the floor to engage your legs and driving chest up to the bar to engage the lats you will realize that the bench press taxes the entire body and not just your pressing musculature (Chest, Shoulders, Triceps)


If you need help with any of the above, please contact me at luke@trainingdayhc.com.au

Happy Training

Training Day